211018

CrossFit9 – CrossFit WOD Skill Front Rack Reverse Lunge (4 x 8) Accessory: 3 x 10 stagger stance deadlift Metcon Metcon (Time) For time: *21*18*15*9* Pull-up Deadlift *200m run L1: 95/65 L2: 205/135 L3: 225/155

211016

CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Reps) In teams of 2… 28 minute AMRAP: 50 wallballs (20/14#) *50 calorie echo bike 30 single arm devil press *50 calorie ski 50 single arm overhead DB lunges *400m run (or 200m DB front rack carry) L1: 15/10+ L2: 35/25+ L3: 50/35+

211015

CrossFit9 – CrossFit WOD Skill Barbell Hip Thrusts (4 x 10) http://youtu.be/mvBTGx5zu5ISuperset: Rear foot elevated RDL 4 x 10 Metcon Metcon (AMRAP – Reps) 8 minute AMRAP: 10-9-8-7-6-5-4-3-2-1 Pull-ups Snatches In remaining time: Max double unders Rest 3 min 8 minute AMRAP: 10-9-8-7-6-5-4-3-2-1 Thrusters KB swings In remaining time: Max double unders L1: 45/35; B/P… Read more »

211014

CrossFit9 – CrossFit WOD Skill Metcon (AMRAP – Reps) 12 minute EMOM: 3/1 ring muscle-ups L1: 2 jumping muscle-ups or 6-8 ring dips or box dips L2: 3/1 ring muscle-ups L3: 5/3 ring muscle-ups Metcon Metcon (Time) For time: 100 calorie row 75 box jumps 50 dumbbell snatches 30 burpees over DB L1: 20/10+ L2:… Read more »

211013

CrossFit9 – CrossFit WOD Skill Pistol practice (No Measure) 15 minutes Metcon The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles

211012

CrossFit9 – CrossFit WOD Skill Back Squat (5 x 5) Accessory: 3 x 10 single leg deadlifts per side Metcon Metcon (Time) For time: Buy in: 1000m row or 800m run 5RFT: 10 deadlift 15 toes to bar Cash out: 1000m row or 800m run L1: 95/65 L2: 205/135 L3: 225/155

211011

CrossFit9 – CrossFit WOD Skill Push Press (3 x 4) 3 x 10 banded face pulls Push Jerk (3 x 3) Metcon Metcon (AMRAP – Reps) 5 rounds x 1 minute stations, each for reps: 1. Overhead squat 2. Burpees over bar 3. Calorie echo bike or ski 4. Rest L1: 45/35 L2: 75/55 L3:… Read more »

211009

CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Reps) In teams of 2… 30 minute AMRAP: 80 calorie bike erg 60 sumo deadlift high pulls 40 toes to bar 400m run 80 sit-ups 60 push-ups 40 power snatches L1: 45/35 L2: 75/55 L3: 95/65

211008

CrossFit9 – CrossFit WOD Skill Romanian Deadlift (5 x 8) https://youtu.be/GZAKFRNtxLYAccessory: 3 x 20 fire hydrants (per side) Metcon Metcon (Time) 3 rounds for time: 100m farmer carry 12 bench press 15/12 calorie echo bike 3 rope climbs L1: 45/35 L2: 95/65 L3: 135/95

211007

CrossFit9 – CrossFit WOD Skill Back Rack Reverse Lunge (5 x 6 (per leg)) Frog pumps 3 x 12 Metcon Metcon (AMRAP – Reps) 18 minute AMRAP: 400m run 30 wallballs (20/14#) 20 single arm alternating DB snatch (10R/10L) L1: 15/10+ L2: 35/25+ L3: 50/35+