191014

CrossFit9 – CrossFit WOD Skill Back Squat (5 x 8) Metcon Metcon (Time) 15 rounds for time: 8 wallballs 6 toes to bar 4 deadlift L1: 95/65; candlesticks or knee ups L2: 205/135+ L3: 225/155 Note: You will complete… 120 WB 90 T2B 60 DL This will be a gymnastic & grip test.

191012

CrossFit9 – CrossFit WOD Metcon Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*

191011

CrossFit9 – CrossFit WOD Skill Push Jerk (6 x 2) Working from the floor Metcon Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutes

191010

CrossFit9 – CrossFit WOD Skill Metcon (Time) 3 rounds: 500m row or 400m run 2 minutes rest between Score = slowest time Metcon Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP: 21 calorie bike erg 15 back squat (from the floor) 9 bench press L1: SQ: 75/55+; BP: DB L2: SQ: 135/95+; BP: 135/75… Read more »

191009

CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Reps) EMOM (fight gone bad style) 3 rounds: 1. Bent over row 2. Burpees 3. Medball clean 4. Ski or echo bike 5. Rest Metcon (AMRAP – Rounds and Reps) 8 minute AMRAP: 200m bike erg 20 single arm DB hang power clean & jerk (10/10) (open… Read more »

191008

CrossFit9 – CrossFit WOD Skill Back Squat (5 x 5) Metcon Metcon (Time) 6 rounds for time: 5 power snatch 10 Overhead squats 30 Double unders L1: 45/35; 2:1 single unders L2: 95/65 L3: 115/85Finisher: 5 minute AMRAP: 5 calorie echo bike 20 sit-ups Not for score.

191007

CrossFit9 – CrossFit WOD Skill Bench Press (5 x 3) 3 x 15 banded face pulls Metcon Metcon (Time) 4 rounds for time: 400m run 8 hang power clean 6 front squat 4 SH2OH L1: 45/35 L2: 105/75 L3: 135/95

191005

CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) In teams of 2… 30 minute AMRAP: 2-way sled push 3 rope climbs 20 burpees 30 DB snatches 40 air squats L2: DB: 50/35; sleds: 45×3/45×2

191004

CrossFit9 – CrossFit WOD Skill Metcon (Weight) 10 minute EMOM: 3 power snatch L1: 45/35 L2: 95/65 L3: 135/95 Metcon Metcon (Time) For time: 50-40-30-20-10 KB swing Double unders Sit-ups L1: B/P; single unders L2: G/Y L3: R/G

191003

CrossFit9 – CrossFit WOD Skill Back Squat (5 x 3) Metcon Metcon (Time) 10 rounds for time: 13 wall ball 8 deadlift 2/1 bar muscle up L1: 8 rounds; 45/35; 10 pull-ups or 4/2 jumping bar muscle ups L2: 205/135 L3: 225/155; 4/2 bar muscle ups