CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) 30 minute AMRAP: 7 front squat 4 rope climb 17 toes to bar 76 double unders L1: 45/35+ L2: 105/75+ L3: 155/105+
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CrossFit9 – CrossFit WOD Skill Clean Complex (14 minute EMOM) 1 Power Clean + 1 Squat Clean Metcon Metcon (Time) 4 rounds for time: 30 air squats 15/12 calorie echo bike 7 bench press L1: 45/35 L2: 115/85 L3: 185/125
210701
CrossFit9 – CrossFit WOD Skill Turkish Get Up (5 x 1 (per side)) Metcon Metcon (AMRAP – Reps) Tabata: (8 rounds x :20 work/:10 rest per station) 1. KB swing Rest 1 minute 2. Ring muscle up Rest 1 minute 3. Shoulder to overhead Rest 1 minute 4. Ski erg L1: 45/35; Y/B; ring or… Read more »
210630
CrossFit9 – CrossFit WOD Metcon Nutts (Time) 10 Handstand Push-ups 15 Deadlifts, 250# 25 Box Jumps, 30″ 50 Pull-ups 100 Wall-Ball Shots, 20# 200 Double-Unders 400m Run with a 45# PlateIn honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.To learn more about Nutts click here
210629
CrossFit9 – CrossFit WOD Skill Back Squat (5 x 5) Accessory: 3 x 12 banded good mornings Metcon Isabel (Time) For Time: 30 Snatches, 135# / 95# Finisher 800m Run (Time) Max Effort 800m Run
210628
CrossFit9 – CrossFit WOD Skill Strict Press (3 x 5) Push Press (3 x 3) Metcon Metcon (Time) For time: 10-9-8-7-6-5-4-3-2-1 Burpees over bar Front rack lunges (per leg) Cash-out: 40 calorie row L1: 45/35 L2: 95/65 L3: 135/95 *row included in time score
210626
CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) In Teams of 2… 30 minute AMRAP: 30 calorie ski 60 burpees 30 hang power cleans 60 slam balls 30 calorie echo bike 60 sit-ups L1: 45/35 L2: 105/75 L3: 155/105
210625
CrossFit9 – CrossFit WOD Skill Sled Push Heaviest Possible One Way Metcon Metcon (Time) For time: 1 mile run or 2000m row 50 push-ups 40 pull-ups 30 deadlift L1: 95/65 L2: 205/135 L3: 225/155
210624
CrossFit9 – CrossFit WOD Skill Bench Press (5 x 4) Accessory: 3 x 10 single arm bent over row Metcon Metcon (AMRAP – Reps) 8 minute AMRAP: 2-4-6-8-10-12-14-etc Alternating DB snatch (per arm) Calorie ski L1: 25/15+ L2: 35/25+ L3: 50/35+ Score = reps of alt DB snatch accumulated Rest 2 minutes 8 minute AMRAP:… Read more »
210623
CrossFit9 – CrossFit WOD Metcon Wood (Time) 5 Rounds for time of: 400m Run 10 Burpee Box Jumps, 24″ 10 Sumo-Deadlift High-Pull. 95# 10 Thrusters, 95# Rest 1 MinuteIn honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011To learn more about Wood click here