Category: Latest WOD

CrossFit9 – WOD Metcon Michael (Time) 3 Rounds for time of: 800m Run 50 Back Extensions 50 Sit-upsIn honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.To learn more about Michael click here Metcon (AMRAP – Reps) 7 Minute AMRAP: Burpees

CrossFit9 – WOD Skill Death by Toes-to-Bar (15 Minute EMOM) 15 Minute EMOM: 1st Min- 1 T2B 2nd Min- 2 T2B Increase by 1 rep each minute til 15. Metcon Metcon (Time) For Time: 10 Ch2B* 20 Calorie Row 30 Thruster (All Levels: 45/35) Rest 1 Min 10 Ch2B* 20 Calorie Row 30 Thruster (L1:… Read more »

CrossFit9 – WOD Skill Push Jerk (1×10@50%, 1×8@60%, 1×6@70%, 1×4@80%, 1×2@90%) From the floor Metcon Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95#2:1 Pull-ups L3: 165/125

CrossFit9 – WOD Metcon Metcon (Time) Teams of 2: 5 Rounds- 2-Way Sled Push 30 Wallball 20 KB Swing 10 Power Clean 5 Muscle Up (10 Dips) L1: 95/65 L2: 135/95 L3: 165/115

CrossFit9 – WOD Skill Bench Press (6 x 2) 4 x 10 Reverse Fly with DB Metcon Metcon (AMRAP – Rounds and Reps) 13 Minute AMRAP: 5 Calorie Ski 10 Deadlift 15 Burpees L1: 135/95 L2: 205/135 L3: 225/155

CrossFit9 – WOD Skill Strict Press (2 x 5) Push Press (3 x 3) Push Jerk (3 x 2) Metcon Metcon (Time) 5 Rounds: 10 Unbroken Thruster* 10 Box Jump L1: 45/35 L2: 75/55 L3: 95/65 *Each time you break, 10 Burpees Finisher Metcon (AMRAP – Reps) 2 Minute AMRAP: Slam Ball

CrossFit9 – WOD Metcon Metcon (Time) 200 M Sled Pull 1 Minute Accumulated L-Hold 15 Sumo Deadlift High Pull 20 Wallball 30 Push-up L1: 3 Rounds, 45/35 L2: 4 Rounds, 75/55

CrossFit9 – WOD Skill Snatch Complex 1 Power Snatch 1 Hang Squat Snatch 1 Overhead Squat Metcon Metcon (Time) 6 Rounds: 300 M Row 20 DB Snatch (10/10) 20 Sit-up L1: 20/10 L2: 35+/25+ L3: 55+/45+

CrossFit9 – WOD Skill Death By Back Squat (EMOM- increase 1 rep per minute) 15 Minute EMOM: 1st Minute: 1 Back Squat Increase by 1 rep each minute until 15.L1: 65/55 L2: 135/95 L3: 185/125 Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP: 10 Shoulder to Overhead 20 Toes to Bar 30 Double… Read more »

CrossFit9 – WOD Metcon Metcon (Time) Teams of Two 4 Rounds: 400 M Run (Together) 30 Unbroken Wallball 30 KB Swing (R/G) 30 Box Jump