Category: Uncategorized

CrossFit9 – CrossFit WOD Skill Turkish Get Up (6 x 1R/1L) Work up to heavy 1RM Accessory: Accumulate 3 minutes in hollow position (bent knee or straight leg) Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP: 15 overhead squats 15 calorie ski 15 box jumps 15 calorie echo bike L1: 45/35 L2: 95/65… Read more »

CrossFit9 – CrossFit WOD Metcon Bradshaw (Time) 10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-undersIn honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009To learn more about Bradshaw click here

CrossFit9 – CrossFit WOD Skill Clean Complex (15 minute EMOM) 1 Power Clean 1 Hang Squat Clean 1 Front SquatWork up to a heavy complex Metcon Metcon (AMRAP – Reps) For time: 1000m row 30 back rack lunges 60 sit-ups 750m row 20 back rack lunges 50 sit-ups 500m row 10 back rack lunges 40… Read more »

CrossFit9 – CrossFit WOD Skill Rear Foot Elevated Split Squat (4 x 8 per leg) Aka. Bulgarian Split Squat https://youtu.be/i6a0MwviAXUstart with weaker leg Accessory: romanian deadlift 3 x 12 Metcon Metcon (AMRAP – Reps) 5 minute AMRAP: Buy-in: 400m run Then, Max Rounds:
 20 wallballs, 5 shoulder to overhead Rest 2:00 5 minute AMRAP: Buy-in:… Read more »

CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) In Teams of 2… 30 minute AMRAP: 100 double unders 60 front rack lunges 40 toes to bar 400m run 60 push-ups 40 power snatches L1: 45/35 L2: 75/55 L3: 95/65

CrossFit9 – CrossFit WOD Skill Deadlift (6 x 3) Accessory: banded monster walks 3 x 15 per leg Metcon Metcon (Time) For time: Buy in: 1000m row or ski 40-30-20-10 Air squats KB swings Sit-ups Cash out: 1000m row or ski L1: B/P L2: G/Y L3: R/G

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 capDB or KB Metcon Metcon (Time) 8 rounds for… Read more »

CrossFit9 – CrossFit WOD Metcon Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double undersSub weighted good mornings for back extensions

CrossFit9 – CrossFit WOD Skill Paused Front Squat (5 x 4) 2-count pause at bottom Accessory: stagger stance RDL 3 x 10 per leg Metcon Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups

CrossFit9 – CrossFit WOD Skill Strict Press (3 x 4) Push Press (4 x 2) Metcon Metcon (Time) 5 Rounds For Time: 14 Deadlift 7 Push Jerk 14 Burpee over the Bar L1: 95 / 65 L2: 135 / 95 L3: 165 / 115