Category: Latest WOD

CrossFit9 – WOD Skill Bench Press (7 x 2) Bent Over Row 5 x 10 Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP: 200 M Row 20 Sit-up with ball 20 Burpees to 6″ target L1: Sit-up L2: Sit-up with ball (20#/14#) L3: GHD Sit up with Ball (10#/6#)

CrossFit9 – WOD Skill Back Squat (10 Rep Max) Metcon Metcon (Time) 6 Rounds: 5 Clean & Jerk 5 Bar Muscle Up (2:1 Pull-up) L1: 95/65 L2: 135/95 L3: 165/125

CrossFit9 – 9Fit Bootcamp   Skill L-Sit (10 x 20 second hold) Metcon Metcon (AMRAP – Rounds and Reps) 30 Minute AMRAP: 2-Way Sled Push 3×45/2×45 30 Sledgehammer Hit 30 Push-up 30 Toes to Bar 30 Air Squat 30 Back Rack Lunge 1 Minute Battle Rope L1: 45/35, knee-ups/ candlesticks L2: 75/55 L3: 95/65

CrossFit9 – WOD Skill Hang Squat Snatch Find 1 Rep MaxOverhead PVC KB Carry Metcon Metcon (Time) 100 DU 30 Thruster 30 Calorie Row 30 GHD sit-up or 60 Candlestick L1: 45/35, 50 DU attempts L2: 75/55 L3: 95/65

CrossFit9 – WOD   Skill Front Squat (7 x 5) Metcon Metcon (Time) 21-15-9 OHSQ* Box Jump Then… without stopping… 9-15-21 OHSQ* Pull-up L1: 45/35 L2: 75/55 L3: 95/65 * 5 Burpee penalty each time a set of OHSQ is broken. 20 Minute Cap Heather Coffey Front Squat

CrossFit9 – WOD   Metcon Metcon (Time) 4 Rounds For Time: 3 Rope Climb 15 Calorie Row 15 Hang Power Clean 15 HSPU L1: 2:1 Ground to Standing; 75/55 L2: 135/95 L2: legless rope climb; 155/115, deficit HSPU