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CrossFit9 – CrossFit WOD General Warm-up (No Measure) 1 round: 200-meter jog :30 Samson stretch/side 200-meter plate run Wyk (Time) 5 Rounds for Time 5 Front Squats (225/155 lb) 5 Rope Climbs (15 ft) 400 meter Run (45/35 lb plate)To learn more about Wyk click here– INTERMEDIATE – 5 rounds for time: 5 front squats… Read more »

CrossFit9 – CrossFit WOD General Warm-up (No Measure) 1 round: 200-meter jog :30 Samson stretch/side 200-meter plate run Wyk (Time) 5 Rounds for Time 5 Front Squats (225/155 lb) 5 Rope Climbs (15 ft) 400 meter Run (45/35 lb plate)To learn more about Wyk click here– INTERMEDIATE – 5 rounds for time: 5 front squats… Read more »

CrossFit9 – CrossFit WOD Partner Workout (AMRAP – Rounds and Reps) In Teams of Two, 30 minute AMRAP 160 double-unders 80 wall-ball shots 60 box jump-overs 40 ground-to-overheads (95/135) 20 burpee pull-ups 200m sprint ( 100m each , rest while partner sprints)

CrossFit9 – CrossFit WOD General Warm-up (No Measure) 1 set: 2:00 bike, row, ski, or jog 1 set: :30 band pull-aparts 10 inch worm + push-up 10 ring rows :15-:30 handstand hold 5-10 ring rows 10 push-ups :30 band pull-aparts – Rest :10 between movements. J.T. (Time) 21-15-9 Handstand Push-ups Ring Dips Push-upsIn honor of… Read more »

CrossFit9 – CrossFit WOD – SKILL I – (Checkmark) 6 sets: 5 toes-to-bars 4 gymnastics kipping pull-ups 3 bar muscle-ups – Rest as needed between sets. – Perform all 12 reps without coming down from the bar. Rest as much as needed between sets to maintain this stimulus. – If necessary, reduce the reps to… Read more »

CrossFit9 – CrossFit WOD Choose Skill 1 or Skill 2 Spend 15-20 minutes Skill 1 (Checkmark) 6 sets: 5 toes-to-bars 4 gymnastics kipping pull-ups 3 bar muscle-ups – Rest as needed between sets. – Perform all 12 reps without coming down from the bar. Rest as much as needed between sets to maintain this stimulus…. Read more »

CrossFit9 – CrossFit WOD Choose Skill 1 or Skill 2 Spend 15-20 minutes Skill 1 (Checkmark) 6 sets: 5 toes-to-bars 4 gymnastics kipping pull-ups 3 bar muscle-ups – Rest as needed between sets. – Perform all 12 reps without coming down from the bar. Rest as much as needed between sets to maintain this stimulus…. Read more »

CrossFit9 – CrossFit WOD General Warm-up (No Measure) 1 set: :30 single-unders 3 inchworms 10 seated leg raises (easy) 10 strict hanging knee raises 1 set: :30 speed singles 3 inchworms 10 seated leg raises (moderate) 5 strict hanging tuck-ups 1 set: :30 power singles 3 inchworms 10 seated leg raises (hard) 3-5 strict toes-to-bars… Read more »

CrossFit9 – CrossFit WOD General Warm-up (No Measure) 1 set: :30 single-unders 3 inchworms 10 seated leg raises (easy) 10 strict hanging knee raises 1 set: :30 speed singles 3 inchworms 10 seated leg raises (moderate) 5 strict hanging tuck-ups 1 set: :30 power singles 3 inchworms 10 seated leg raises (hard) 3-5 strict toes-to-bars… Read more »

CrossFit9 – CrossFit WOD – STAMINA I – (5 Rounds for calories) 5 sets for max-calories: 3:00 Air bike – Rest 1:00 between sets. – 30-50 calories each set. – Consistent paces across the 3-minute effort. – Build stamina and conditioning. – Increasing the pace with each effort. Sets 4 and 5 should be at… Read more »