CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) 25 minute AMRAP: 500m row 20 shoulder to overhead 50 double unders 20 pistols (10R/10L) Finisher: 800m run L1: 45/35 L2: 95/65 L3: 135/95
201204
CrossFit9 – CrossFit WOD Skill Sumo Deadlift (6 x 3) 3 x 12 hamstring curls Metcon Metcon (AMRAP – Reps) 3 minute AMRAPs: 1) Ski 1 minute rest 2) Toes to bar 1 minute rest 3) DB snatch 1 minute rest 4) Burpee box jump overs
201202
CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) 30 minute AMRAP: 200m KB front rack carry 20 double KB stiff legged deadlift 20 lateral box step ups 20 ab rollouts L1: B/P; 25/15+ L2: Y/B; 35/25+ L3: G/Y; 50/35+
201201
CrossFit9 – CrossFit WOD Skill Strict Press (5 x 5) Superset with 5 x 10-15 skull crushers Metcon Metcon (AMRAP – Reps) 18 minutes for max reps: From 0:00-3:00: Run 400m, then do max pull-ups Rest 1 minute From 4:00-7:00: Run 400m, then do max clean and jerks Rest 1 minute From 8:00-11:00: Run 400m,… Read more »
201130
CrossFit9 – CrossFit WOD Skill Front Squat (1 rep max) Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-upsRest 3 minutes Max Calorie Bike (Calories) As many calories as possible in 5 minutes.
201128
CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) 30 minute AMRAP: 400m run 20 power cleans 20 toes to bar 200m single arm farmer carry (100m R/100m L) L1: 45/35 L2: 95/65 L3: 115/85
201127 – Black Friday
CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP: 30 lateral jumps 15 power snatches 2 minutes rest 10 minute AMRAP: 12/10 calorie echo bike 20 front rack lunges 2 minutes rest 10 minute AMRAP: 100m run 20 KB swings
201126 – Thanksgiving WOD
CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) 30 minute AMRAP: 500m row or 400m ski 12 front squats* 20 box jumps 20 push-ups L1: 45/35 L2: 95/65 L3: 115/85 *9HIIT athletes can sub with DB front rack squats or goblet squats.
201125
CrossFit9 – CrossFit WOD Skill Metcon (Weight) 14 minute alt EMOM: 1. 8 Bench press 2. 3/2 Ring muscle ups L1: 45/35; 10 ring dips L2: 135/75; 3/2 ring muscle ups L3: 155/95; 5/3 ring muscle ups Metcon Metcon (AMRAP – Reps) Tabata (8 rounds x :20 work/:10 rest at each station; 1 minute rest… Read more »
201124
CrossFit9 – CrossFit WOD Skill Tempo Back Squat (4 x 8) 3 Count Descent 2 Count Hold Fast Ascent3 x 12 weighted glute bridge between sets Metcon Metcon (Time) 10 RFT: 3 clean and jerk 12 wallballs L1: 45/35 L2: 105/75 L3: 155/10