CrossFit9 – CrossFit WOD Skill 2-Mile Run (Time) Max Effort 2 Mile RunRun 1 mile out at a strong, controlled pace Run 1 mile back, faster Metcon Metcon (Time) 3 rounds for time: 10 burpee over DB Single arm DT (R) 10 burpee over DB Single arm DT (L) 30 jumping lunge Single arm DT… Read more »
200508
CrossFit9 – CrossFit WOD Skill Metcon (Weight) 14 minute EMOM: ODD: 12 hand release push-ups EVEN: 12 single arm bent over rows from floor (balance reps per arm according to weight) Metcon Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP: 8 seated strict press 10 strict candlesticks 12 suitcase step-ups or split lunges Rest… Read more »
200507
CrossFit9 – CrossFit WOD Skill Metcon (AMRAP – Reps) 4 Rounds (:45 work/:15 rest) 1) Pause Glute Bridge March 2) Hamstring curls 3) Single leg deadlift (R) 4) Single leg deadlift (L) 5) Single leg glute bridge (R) 6) Single leg glute bridge (L) Metcon Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP: Buy… Read more »
200506
CrossFit9 – CrossFit WOD Skill 2-Mile Run (Time) Max Effort 2 Mile Runor 4 mile bike. To be completed before or after the Zoom WOD Metcon (No Measure) 4 Rounds: 6-10 Burpee broad jump Between sets: 10 lateral raise, 10 single arm high pull (10/side) Metcon Metcon (AMRAP – Reps) Tabata (8 rounds of :20… Read more »
200505
CrossFit9 – CrossFit WOD Skill Metcon (Weight) 3 Supersets: (6-10 reps of each movement) Stiff legged deadlift (heavy) Single leg lateral step-up (R) Bulgarian split squat (R) Single leg lateral step-up (L) Bulgarian split squat (L) Metcon Metcon (Time) 10 RFT: 7 weighted squats 7 burpees over object
200504
CrossFit9 – CrossFit WOD Skill Metcon (AMRAP – Reps) 3 x 1 Minute Stations: 1) Ball or light object pass 2) OH DB sit-ups 3) Prone snow angels, feet together 4) Donkey kicks (:30/side) 5) Fire hydrants (:30/side) 6) Rest Metcon Metcon (AMRAP – Rounds and Reps) 3 x 6 Minute AMRAP: 5 man-makers 7… Read more »
200503
CrossFit9 – CrossFit WOD Skill Metcon (Weight) 15 minute alt EMOM: 1: 6 tempo weighted squat (3311) 2: 8 DB suitcase reverse lunge to knee lift 3: 10 Romanian deadlift Metcon Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP: 10 push-ups 10 half burpee sumo deadlift 12 single leg plyo deadlift (R) 12 single… Read more »
200502
CrossFit9 – CrossFit WOD Skill Metcon (Time) WEEKEND SKILL (can be performed Saturday or Sunday) Negative split: Run out 1 mile at strong, steady and controlled pace. Run back 1 mile faster. Metcon Metcon (AMRAP – Reps) 5 Rounds: :30 max russian twists with overhead press :30 rest 1 minute rest 5 Rounds: :30 max… Read more »
200501
CrossFit9 – CrossFit WOD Skill Metcon (Weight) 4 Supersets 8-12 Floor press 8-12 Bent over row 10-15 Overhead tricep extension 10-15 DB hammer curl Metcon Metcon (Time) For time: 10*9*8*7*6*5*4*3*2*1 Weighted squats Candlesticks *= 20 Shoulder taps w/ 2 sec pause
200430
CrossFit9 – CrossFit WOD Skill Metcon (No Measure) Superset 4 x 10 Wall-facing OH squat (no equipment needed) 4 x 10 weighted good mornings Metcon Metcon (Time) For Time: 10*20*30*40*50 DB or KB single arm hang clean & jerk *50 double unders or penguin jumps