Category: Uncategorized

CrossFit9 – CrossFit WOD Skill Tempo Deadlift (3 x 10) Explosive up 1 count pause at top 3 count down 1 count pause at bottom Metcon Metcon (AMRAP – Rounds and Reps) L3: Rx MARY LITE: 15 Minute AMRAP: 5 HSPU 10 Pistols (alternating legs) 15 Pull-ups L2: Intermediate Option 15 Minute AMRAP: 2 HSPU… Read more »

CrossFit9 – Zoom LIVE WOD Metcon Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP: 1 Minute: DB/KB Slow Flutter Kicks 3 Minutes of: 10 Romanian Deadlift, 10 Bent Over Row, 10 Goblet Squats 1 Minute: Russian twists with OH press 2 Minutes of: 10 Romanian Deadlift, 10 Bent Over Row, 10 Goblet Squats 1… Read more »

CrossFit9 – CrossFit WOD Skill Strict Press (4 x 10) 4 x 10 (5R/5L) single arm high pull between sets Metcon Metcon (Time) For time: 50 calorie row or 40 calorie ski 40 KB swing 30 ring dips 20 shoulder to overhead 10 bent over row 800m run or 4:00 echo bike L1: 45/35 L2:… Read more »

CrossFit9 – Zoom LIVE WOD Skill Metcon (AMRAP – Reps) 3 rounds x :40 work/:20 rest (stay at the same station for full 3 rounds, then switch) 1. Ski, row, bike (at home: high knees) 1 minute rest (clean + transition) 2. Slam balls (at home: ball pass) 1 minute rest (clean + transition) 3…. Read more »

CrossFit9 – CrossFit WOD Skill Metcon (Weight) 4 rounds: (each round unbroken) 100m farmer carry 100m front rack carry 100m single arm OH carry (out 50m R, back 50m L) Rest 1 minute L1: B/P; 25/20 L2: Y/B; 35/25 L3: G/Y; 50/35 Metcon Metcon (No Measure) 18 minutes for quality: 6 strict pull-ups 8 lateral… Read more »

CrossFit9 – Zoom LIVE WOD Metcon Metcon (AMRAP – Rounds and Reps) 30 minute AMRAP: *1000m row, 800m ski, or 400 double unders 300 air squats 200 sit-ups 100 hand release push-ups 50 thruster *cardio must be completed in one go. Partition air squat, sit up, HR push-up and thruster reps as needed

CrossFit9 – CrossFit WOD Skill Tempo Back Squat (3 x 10) 3 Count Descent 3 Count Hold 1 Count AscentPrepare to go light. These should feel like a 6/10 difficulty. Between sets: Lateral step blue band monster walk (10R/10L) Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP: 1000m row or 800m ski or… Read more »

CrossFit9 – Zoom LIVE WOD Skill Metcon (No Measure) 10 rounds: :30 wall handstand hold (L3: shoulder taps) :30 bottom of the squat hold :30 rest Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP: 12 walking lunge 8 single arm devil press (R) 12 walking lunge 8 single arm devil press (L) After… Read more »

CrossFit9 – CrossFit WOD Skill Metcon (Weight) 15 minute EMOM: (all in the same minute) 5 deadlift 5 front squat 5 shoulder to overhead L1: 45/35 L2: 75/55 L3: 115/85 Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP: 400m run or 2:00 echo bike 20 KB swing 10 pull-up or ring row L1:… Read more »

CrossFit9 – Zoom LIVE WOD Metcon Metcon (AMRAP – Reps) 3 x 3 minute AMRAPs: 1.Wallballs (At home: DB thrusters} 1 minute rest 2.Medball cleans (At home: odd-object cleans) 1 minute rest 3. KB swings Rest 2 minutes Metcon (AMRAP – Reps) 18 minute AMRAP: 21*18*15*12*9*6* Goblet squat Shoulder to overhead *= 30 double unders… Read more »