210728

CrossFit9 – CrossFit WOD Metcon Metcon (Time) For time: 1 mile run 30 bench press 60 KB swing 90 wallballs (20/14#) 200 double unders L1: 45/35 L2: 95/65 L3: 135/95All equipment for each athlete should be contained to one mat – jump rope, KB and WB

210727

CrossFit9 – CrossFit WOD Skill Strict Press (3 x 4) Push Press (3 x 3) Metcon Metcon (Time) For time: 21-15-9-6-3 Deadlift Burpees over bar L1: 95/65 L2: 205/135 L3: 225/155

210726

CrossFit9 – CrossFit WOD Skill Back Rack Lunge (4 x 6 (per leg)) Complete all reps on weaker side first, then switch to stronger side. Accessory: 3 x 20 banded monster walks Metcon Metcon (AMRAP – Reps) 5 x 3 minute AMRAP: 12 calorie ski or 9 calorie bike echo 15 thrusters Max chest to… Read more »

210724

CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Reps) In teams of 2… 20 minute AMRAP: 60 shoulder to overhead 1000m row 60 burpees over bar 1000m ski 60 back squats L1: 45/35 L2: 115/85 L3: 155/115 Finisher Metcon (Weight) With partner, 10 minutes to find… Today’s max clean (power or squat)

210723

CrossFit9 – CrossFit WOD Skill Carry Complex (Time) SKILL 3-4 Rounds: 100m farmer carry 100m front rack carry 100m single arm OH carry (50m R/50m L) (Try to go unbroken within the round) Rest 1 minute between rounds L1: B/P L2: Y/B L3: G/Y 20 minute cap Metcon Metcon (AMRAP – Reps) 8 minute AMRAP:… Read more »

210722

CrossFit9 – CrossFit WOD Skill Snatch + Hang Snatch Complex (14 minute EMOM) 1 Snatch + 1 Hang Snatch Metcon Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP: 400m run 25 KB swing 4/2 ring muscle ups L1: 25/20+ (B/P) 10 ring or box dips L2: 50/35+ (G/Y) L3: 70/50+ (R/G); 6/4

210721

CrossFit9 – CrossFit WOD Metcon Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004To learn more about Holleyman click hereScaling suggestions: 185/125 135/95 105/75

210720

CrossFit9 – CrossFit WOD Skill Back Squat (5 x 4) Accessory: 3 x 10 good mornings (band or bar) Metcon Metcon (Time) For time: 50 box jumps 30 sumo deadlift high pulls 50 calorie row 30 strict pull-ups 50 burpees L1: 45/35; rack pull-ups or ring rows L2: 95/65 L3: 105/75

210719

CrossFit9 – CrossFit WOD Skill Split Jerk (6 x 2) Accessory: 3 x 15 banded pull aparts Metcon Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP: 30 double unders 15 front squats 10 toes to bar L1: 45/35 L2: 95/65 L3: 135/95; 50 double unders

210717 – Beats n’ Bubbly

CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) In teams of 2… 28 minute AMRAP: 40 DB hang clean + jerk *50 calorie echo bike 40 single arm devil press 80 air squat *50 calorie ski 40 one DB push-up (alternating sides) 80 sit-up with DB *400m run (or 200m DB front… Read more »