201024

CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) In Teams of 2, each partner gets their own equipment. One partner works at a time. 30 minute AMRAP: 1000m bike erg 50 step-ups or box jumps 40 snatches 30 OH squats 20 burpees over bar 10 dips L1: 4535 L2: 95/65 L3: 115/85

201023

CrossFit9 – CrossFit WOD Skill Metcon (Weight) 12 minute EMOM: In the same minute… 3 power cleans + 2 SH2OH L1: 45/35 L2: 115/85+ L3: 185/125+ Metcon Metcon (Time) For time: Buy in: 800m run 30-20-10 KB swing Pull-up Cash out: 800m run L1: B/P L2: R/G (russian) L3: R/G (american)

201022

CrossFit9 – CrossFit WOD Skill Sumo Deadlift (6 x 2) Metcon Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP: 250m row 10 HSPU 12 back squat (from the rack) L1: 45/35; seated strict press L2: 115/85 L3: 155/105

201021

CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) 30 minute AMRAP: 400m run 100m farmer carry 20 D-ball to shoulder 1000m bike erg 100m front rack carry 20 D-ball squats 400m run 100m OH carry (50m R/50m L) 20 D-ball march steps (20R/20L)

201020

CrossFit9 – CrossFit WOD Skill Metcon (No Measure) 12 minute alternating EMOM ODD: 3/2 ring MUs or 10 pull-ups EVEN: 10 bench press Metcon Metcon (AMRAP – Reps) 14 minute AMRAP: 2*4*6*8*10* etc… SDLHP Front rack lunges *100m run L1: 45/35 L2: 95/65 L3: 115/85

201019

CrossFit9 – CrossFit WOD Skill Tempo Back Squat (4 x 6) 3 Count Descent 2 Count Hold Fast Ascent Metcon Metcon (Time) 6 rounds for time: 500m Bike Erg 5 Squat clean 12 Burpees L1: 45/35 L2: 115/85 L3: 185/125

201017

CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Reps) 5 rounds x 2 minute AMRAP: Buy in: 250m ski In the remaining time, AMRAP wallballs 2 minute rest 5 rounds x 2 minute AMRAP Buy in: 250m row In the remaining time, AMRAP DB snatch L1: 200m row, 200m ski L2: 20#/14#; 35/25# DB or… Read more »

201015

CrossFit9 – CrossFit WOD Skill Push Jerk (5 x 3) Accessory: 3 x 10 leaning lateral raise per arm Metcon Metcon (AMRAP – Rounds and Reps) 5 x 3 minute AMRAP: 10/8 calorie ski or echo bike 10 shoulder to overhead 12 box jumps 1 minute rest between L1: 45/35 L2: 105/75 L3: 135/95 Pick… Read more »

201014

CrossFit9 – CrossFit WOD Skill Metcon (Weight) 10 minutes for quality: 8 Stiff legged deadlift 10 Single leg squats (R) 10 Single leg squats (L) Metcon Metcon (No Measure) 10 minutes for quality: 12 landmine squat with single arm rotation press (6R/6L) 200m run 10 minutes for quality: 12/10 calorie echo bike 50ft quadruped D-ball… Read more »

201013

CrossFit9 – CrossFit WOD Skill Front Squat (4 x 5) All sets at RPE 7 (Should feel like 3 more reps could be performed) Accessory: 3 x 10 Single leg 3-point reach (all 3 points = 1 rep) (5R/5L) Metcon Metcon (Time) For time: 10*9*8*7*6*5*4*3*2*1* Pull-ups HSPU *30 DU (L3: 50 DU) L1: ring rows;… Read more »