CrossFit9 – CrossFit WOD Skill Metcon (Weight) 3 supersets: 8 strict press 8 single arm KB bent over row (8R/8L) 12 skull crushers with bar or DBs Metcon Metcon (Time) 6 rounds for time: 200m run 7 thrusters 7 burpees over bar L1: 45/35 L2: 75/55 L3: 95/65
201228
CrossFit9 – CrossFit WOD Skill Tempo Front Squat (5 x 3) 3 seconds down 3 second hold Explosive upAccessory: 3 x 12 weighted good morning Metcon Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP: 20 calorie bike erg 15 wallballs (20/14) 12 single arm DB hang clean and press 9 toes to bar L1:… Read more »
201226
CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Reps) 14 minute AMRAP: 10 pistol squats 12 power snatch 30 double under Rest 2 minutes 14 minute AMRAP: 200m run 12 thrusters 30 sit-ups L1: 45/35 L2: 75/55 L3: 95/65
201224 – Xmas Eve
CrossFit9 – CrossFit WOD Metcon Metcon (Time) 1 Wall walk 2 Power clean 3 Front Squat 4 Shoulder to overhead 5 Burpees over bar 6 Front rack lunges (3/3) 7 Box jumps 8 KB swings 9 Pull-ups 10 Calorie row or ski 11 Toes to bar 12 D-ball over shoulder First, do one wall walk…. Read more »
201223
CrossFit9 – CrossFit WOD Skill Metcon (AMRAP – Reps) 12 minute EMOM: 1. 8 bench press 2. 200m ski L1: 45/35 L2: 95/65 L3: 135/95 Metcon Metcon (AMRAP – Reps) 3 minute AMRAPs: 1. Echo bike 2. Slam ball 3. Bear crawl or handstand walk 4. Double KB front rack step ups 5. Sled push… Read more »
201222
CrossFit9 – CrossFit WOD Skill Back Squat (5 x 5) Metcon Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP: 400m run 45 air squats 30 sit-ups 15 deadlifts L1: 95/65 L2: 205/135 L3: 225/155
201221
CrossFit9 – CrossFit WOD Skill Strict Press (3 x 5) Push Press (3 x 3) 3 x 15 tricep push down Metcon Metcon (Time) For Time: 800m row or 600m ski 21 front squats 600m row or 400m ski 18 front squats 400m row or 300m ski 15 front squats 200m row or 200m ski… Read more »
201219 – SANTA SLAM
CrossFit9 – CrossFit WOD Metcon Metcon (Time) In Elf Teams of Two*, For Fun: Get on Santa’s Nice List: 400m Reindeer Run (together, no bands this year) 100 Arctic Air Squats 90 Kwanza KB Swings 80 Plum Pudding Push-ups 70 Wall Snowballs 60 Calorie Elf Echo Bike 50 Ho Ho Ho! Burpees 60 Calorie Rudolph… Read more »
201218
CrossFit9 – CrossFit WOD Skill Sumo Deadlift (5 x 2) Accessory: Bar good mornings 3 x 12 Metcon Metcon (Time) 4 rounds for time: 12 overhead squat 15 T2B 20 box jump L1: 45/35 L2: 95/65 L3: 115/85
201217
CrossFit9 – CrossFit WOD Skill Bench Press (6 x 3) * must wipe bench and bar between each set if sharing Accessory: 3 x 12 banded pull-aparts Metcon Metcon (AMRAP – Reps) 8 minute AMRAP:* 10-9-8-7-6-5-4-3-2-1 Burpees Snatches *Finish time with max double unders L1: 45/35 L2: 95/65 L3: 115/85 Rest 3 minutesScore = number… Read more »