200126 ARC

CrossFit9 – Active Recovery Care (ARC) Warm-up Warm-up (No Measure) 2R for quality: 10 sumo good mornings 10 cat cows 10 sciatic nerve glides / side 6 suitcase deadlifts / side Active Recovery Care (ARC) Metcon (No Measure) 4R for quality: 10 single leg deadlift / side 15 single arm Russian KBS / side Quadruped… Read more »

190125

CrossFit9 – CrossFit WOD Metcon Metcon (Time) For time, in teams of 2: 30 clean & jerk 200 air squat 50 pull-up 20 clean & jerk 150 air squat 40 pull-up 10 clean & jerk 30 pull-up 100 air squat L1: DB, ring row, jumping pull-ups L2: 105/75+ L3: 135/95+

200124

CrossFit9 – CrossFit WOD Skill 1000m Row (Time) Max Effort 1000m Row2 rounds, rest 4 minutes between rounds L2: 4:30 or less L3: 4:00 or less Score = slowest or two rounds Metcon Metcon (AMRAP – Reps) 2 rounds: A. 5 minute AMRAP: (increase reps by 3) 3 wallball 3 hang power snatch 6 wallball… Read more »

200123

CrossFit9 – CrossFit WOD Skill Back Squat (2×8 @ 60%, 2×6 @ 70%, 2×4 @ 75%, 2×2 @ 80%) Metcon Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in… Read more »

200122

CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Reps) 3 rounds x :45 work/:15 rest (stay at same station all 3 rounds) 1. Echo bike 2. Reverse lunge to mace paddle press 3. Bike erg 4. Skater jumps with floor tap 5. Ski 6. Burpees Rest 3 minutes Metcon (AMRAP – Rounds and Reps) 8… Read more »

200121

CrossFit9 – CrossFit WOD Skill Strict Press (5 x 3) Push Press (3 x 5) Metcon Metcon (Time) 4 rounds for time: 400m run 12 bench press 25 sit-up 40 air squat L1: 45/35 + or DB floor press; Run or 2 minute echo bike; 30 air squat L2: 135/75+ L3: 155/95; 15 GHD/50 air… Read more »

200120

CrossFit9 – CrossFit WOD Skill Overhead Squat (1 rep max ) Metcon Metcon (Time) 4 rounds for time: 250m row 20 front squat 15 pull-up 10 burpees L1: 45/35 L2: 75/55 L3: 105/75 26 minute cap

200119 ARC

CrossFit9 – Active Recovery Care (ARC) Warm-up Warm-up (No Measure) 2R: 10 sumo inchworms 5 lateral step ups/ side 10 sampson lunges / side 10 DB Romanian DL 10 sciatic nerve glides / side Active Recovery Care (ARC) Metcon (No Measure) 3R: 10 Front rack step ups – L 10 Front Rack step ups –… Read more »

200118

CrossFit9 – CrossFit WOD Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsRest 8 minutes Metcon (Time) 4 rounds: In Teams of 2… 400m run (partner 1) Wallball (partner 2) Rotate partners each round

200117

CrossFit9 – CrossFit WOD Skill Overhead Squat (5 x 3) Metcon Metcon (AMRAP – Reps) 5 rounds x 3 minute AMRAP: 8 hang power snatch 10 burpees over bar 30 DU Rest 2 minutes between rounds (Scoring: For reps, score = round with least number of reps.) L1: 45/35 L2: 75/55 L3: 95/65