CrossFit9 – CrossFit WOD Skill Front Squat (5 x 5) Accessory: 3 x 10 single leg deadlifts (per leg) Metcon Metcon (Time) 6 rounds for time: 250m row 10 back rack lunges (10R/10L) 8 HSPU L1: 45/35 L2: 115/85 L3:135/95
201212
CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) 30 minute AMRAP: 50 air squats 50 DUs 40 toes to bar 50 DUs 30 calorie row 50 DUs 20 burpees over bar 50 DUs 10 power snatches L1: 45/35 L2: 95/65 L3: 135/95
201211
CrossFit9 – CrossFit WOD Skill Deadlift (5 x 5) 3 x 12 Cossack squats Metcon Metcon (Time) 4 rounds for time: 400m run 12 bench press 20 wallballs (20/14#) L1: 45/35 L2: 95/65 L3: 135/95
201210
CrossFit9 – CrossFit WOD Skill Metcon (AMRAP – Reps) 12 minute alternating EMOM: 1. 100m run (fast) 2. 10 HSPU L1: seated strict press L2: kipping hspu L3: strict hspu Metcon Metcon (Time) 5 RFT: 18/15 calorie assault bike 5 squat cleans 3/2 bar muscle up L1: 45/35 L2: 105/75 L3: 185/125
201209
CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) 30 minute AMRAP: 200m farmer carry 20 front rack lunges 20 bent over row 20 ab rollouts with bar or roller 10 calorie echo bike L1: 45/35 (ab roller) L2: 95/65 (must use at least 15# plates for ab rollouts) L3: 115/85
9’er Stories: Joey Romanik’s year of transformation
“Before this, I couldn’t run 800m, now I’m running 7 miles. I couldn’t do 4 unbroken burpees, now I can do 30. I couldn’t do 10 push-ups, now I can do 25. I couldn’t do a pul-lup, now I can string together 5.”
201208
CrossFit9 – CrossFit WOD Skill Tempo Back Squat (5 x 6) 3 Count Descent 2 Count Hold Fast Ascent Metcon Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP: 30 sit-ups 25 calorie row 15 deadlifts L1: 95/65 L2: 205/135 L3: 225/155
201207
CrossFit9 – CrossFit WOD Skill Push Jerk (5 x 4) Metcon CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees… Read more »
201205
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