Category: Uncategorized

CrossFit9 – CrossFit WOD Metcon Metcon (Time) For time: 400m run 21 deadlift 21 burpees over bar 400m run 18 deadlift 18 burpees over bar 400m run 15 deadlift 15 burpees over bar 400m run 9 deadlift 9 burpees over bar L1: 95/65 L2: 205/135 L3: 225/155

CrossFit9 – CrossFit WOD Skill Tempo Back Squat (4 x 8) 3 Count Descent 3 Count Hold 1 Count AscentThis should feel like a 6-7/10 effort 4 x 12 banded good mornings between sets Tempo Back Squat (4 x 8) 3 Count Descent 3 Count Hold 1 Count AscentThis should feel like a 6-7/10 effort… Read more »

CrossFit9 – CrossFit WOD Skill Sumo Deadlift (4 x 5) 4 x 10 staggered walking RDL between sets Metcon Metcon (AMRAP – Rounds and Reps) 4 x 3 minute AMRAP: 21 slam balls 15 hang power clean 9 front squat 1 minute rest between AMRAPs L1: 45/35 L2: 95/65 L3: 115/85

CrossFit9 – CrossFit WOD Skill Metcon (Weight) 3-4 supersets: 20 DB/KB 3-Count Front Rack March 15 Ab rollers 10 Tempo Weighted Glute Bridge Metcon Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP: 250m ski or 300m row 14 single arm devil press (7R/7L) 12 strict toes to bar (or knee to elbow) Focus on… Read more »

CrossFit9 – 9HIIT

CrossFit9 – CrossFit WOD Skill Push Press (5 x 3) 4 x 8 Cuban press (light DB or PVC) between sets Metcon Metcon (Time) 3 rounds for time: (16 minute cap) 400m run or 1000m bike erg 15 hang power snatch 30 sit-ups L1: 45/35 L2: 75/55 L3: 105/75

CrossFit9 – CrossFit WOD Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click hereThis… Read more »

CrossFit9 – Zoom LIVE WOD Metcon Metcon (AMRAP – Reps) TABATA: (8 rounds of :20 work/:10 rest) 1. Ali shuffle 2. Bicycles 3. Frog jump shuffle back 4. Box Dips 5. Jumping lunges or rev. lunge 6. DB bench press (at home: floor press) 1 minute rest between

CrossFit9 – CrossFit WOD Metcon Metcon (Time) METCON A: *21*18*15*9* OH Squat *50 DUs or 100 singles L1: 45/35 L2: 75/55 L3: 95/65 Rest 3 minutes Metcon (Time) METCON B: *21*18*15*9* Calorie Row, Echo Bike, or Ski *10 Toes to Bar or Knee-ups

CrossFit9 – Zoom LIVE WOD Metcon Metcon (AMRAP – Rounds and Reps) 6 minute AMRAPs: 1. 14 single leg plyo deadlifts + 28 sit-ups 2. 14 DB snatch (7R/7L) + 28 double unders or lateral hops 3. 14 thrusters + 28 high knees 4. 14 strict press + 28 ground to jump + touch 5…. Read more »