CrossFit9 – CrossFit WOD Hero Workout Manion (Time) 7 Rounds For Time 400 meter Run 29 Back Squats (135/95 lb)In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007To learn more about Manion click herepartner version reduced weight goblet squat reduced run distance
CrossFit WOD – Fri, Apr 25
CrossFit9 – CrossFit WOD Sled Pull (4 x 200m) alternate as quickly as possible with a partner. go unbroken – no stops, and no slow walking. Metcon (No Measure) 20 minute AMRAP 10 bench press 15 toes to bar 20 single arm db bent over row (10/10) 20 cal bike
CrossFit WOD – Thu, Apr 24
CrossFit9 – CrossFit WOD Skill (No Measure) Snatch and Overhead squat practiceslow tempo reps, holds, additional mobility work, etc. Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP 200 meter run 10 calorie row, or ski 5 power snatches (135/95) 5 overhead squats
CrossFit WOD – Wed, Apr 23
CrossFit9 – CrossFit WOD Weightlifting Clean and Jerk (5 x 2) Metcon Fight Gone Bad (3 Rounds for reps) 3 Rounds For Total Reps in 17 minutes. 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute… Read more »
CrossFit WOD – Tue, Apr 22
CrossFit9 – CrossFit WOD Metcon Metcon (Time) 2 rounds for time: 50 double-unders 40 AbMat sit-ups 30 chest-to-bar pull-ups Grunt work Farmer’s Carry (800m farmers carry) Stretch (No Measure) Stretch
CrossFit WOD – Mon, Apr 21
CrossFit9 – CrossFit WOD Skill Metcon (5 Rounds for time) Every 5:00 for 5 rounds: 400-meter runEach run effort in 2:30 or less. Between a 3:1 and 2:1 work to rest ratio. About 25 minutes of total time. Strength Shoulder Press (3-3-3-3-3+)
CrossFit WOD – Sat, Apr 19
CrossFit9 – CrossFit WOD Andi (Time) For time: 100 hang power snatches 100 push presses 100 sumo deadlift high pulls 100 front squats 65lb/45lbTo learn more about Andi click hereOption: split work with a partner
CrossFit WOD – Fri, Apr 18
CrossFit9 – CrossFit WOD Skill Metcon (No Measure) Every 2:00 for 5 sets: 30 double-unders 1-5 strict ring muscle-ups– Ring muscle-ups must be unbroken; otherwise rest. Metcon CrossFit Games Open 15.4 (AMRAP – Reps) 8-Minute ARMAP of: 3 Handstand Push-ups 3 Cleans, 185#/125# 6 Handstand Push-ups 3 Cleans, 185#/125# 9 Handstand Push-ups 3 Cleans, 185#/125#… Read more »
CrossFit WOD – Thu, Apr 17
CrossFit9 – CrossFit WOD Strength Shoulder Press (5×4) Metcon Metcon (Time) 3 rounds for time: 20 single-dumbbell reverse lunges (35/50 lb) 20 burpees 200-meter farmers carry 12:00-15:00. Lunges in :40-1:00. Burpees in 2:00 or less. Farmers carry in 2:30 or less.
CrossFit WOD – Wed, Apr 16
CrossFit9 – CrossFit WOD Skill Metcon (No Measure) EMOM 14: Min. 1 | 3 weighted pull-ups Min. 2 | :30 plank hold Metcon Metcon (Time) 5 rounds for time: 15 toes-to-bars 20 box jumps (20/24 in) – Step down from the box.