CrossFit9 – Zoom LIVE WOD Skill Metcon (AMRAP – Reps) 3 rounds: 30 Seconds: BO Row 30 Seconds: OH Tricep Extensions 30 Seconds: Rest 30 Seconds: BO Row 30 Seconds: OH Tricep Extensions 30 Seconds: Rest 3 rounds: 30 Seconds: Side Plank Leg Lift (R) 30 Seconds: Side Plank Leg Lift (L) 30 Seconds: Rest… Read more »
200419
CrossFit9 – CrossFit WOD Skill Metcon (AMRAP – Reps) 3 rounds: 30 Seconds: BO Row 30 Seconds: OH Tricep Extensions 30 Seconds: Rest 30 Seconds: BO Row 30 Seconds: OH Tricep Extensions 30 Seconds: Rest 3 rounds: 30 Seconds: Side Plank Leg Lift (R) 30 Seconds: Side Plank Leg Lift (L) 30 Seconds: Rest 30… Read more »
200418
CrossFit9 – CrossFit WOD Skill 2-Mile Run (Time) Max Effort 2 Mile Run Metcon Metcon (AMRAP – Reps) 3 rounds x 1:00 per station: 1. Weighted squat 2. Couch or box dips 3. Ground to jump and touch 4. DB suitcase reverse lunge to knee lift 5. Skater jumps 6. Burpees 7. Prone kick through… Read more »
200418
CrossFit9 – Zoom LIVE WOD Skill 2-Mile Run (Time) Max Effort 2 Mile Run Metcon Metcon (AMRAP – Reps) 3 rounds x 1:00 per station: 1. Weighted squat 2. Couch or box dips 3. Ground to jump and touch 4. DB suitcase reverse lunge to knee lift 5. Skater jumps 6. Burpees 7. Prone kick… Read more »
200417
CrossFit9 – CrossFit WOD Skill Metcon (No Measure) 3 rounds for quality: 1:00 standing leg raise hold (:30/side) 1:00 high knee march step over 1:00 glute bridge hold 1:00 handstand hold or wall sit 1:00 rest Metcon Metcon (Time) For time: 21*18*15*12*9*6* Deadlifts Push-ups *= 20 lateral hops
200417
CrossFit9 – Zoom LIVE WOD Skill Metcon (No Measure) 3 rounds for quality: 1:00 standing leg raise hold (:30/side) 1:00 high knee march step over 1:00 glute bridge hold 1:00 handstand hold or wall sit 1:00 rest Metcon Metcon (Time) For time: 21*18*15*12*9*6* Deadlifts Push-ups *= 20 lateral hops
200416
CrossFit9 – CrossFit WOD Skill Metcon (AMRAP – Reps) 5 rounds: :30 max ground to jump and touch :30 seconds rest 5 rounds: :30 froggers or pike hold with alternating leg lift :30 rest 5 rounds: :30 bent knee hollow hold :30 rest Metcon Metcon (AMRAP – Rounds and Reps) 22 minute AMRAP: 12 Swings… Read more »
200416
CrossFit9 – Zoom LIVE WOD Skill Metcon (AMRAP – Reps) 5 rounds: :30 max ground to jump and touch :30 seconds rest 5 rounds: :30 froggers or pike hold with alternating leg lift :30 rest 5 rounds: :30 bent knee hollow hold :30 rest Metcon Metcon (AMRAP – Rounds and Reps) 22 minute AMRAP: 12… Read more »
200415
CrossFit9 – CrossFit WOD Skill Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP: 12 ball or light object pass 12 supermans 12 weighted sit-ups 12 alternating v-upsrest 2 minutes Metcon Metcon (AMRAP – Rounds and Reps) 8 minute AMRAP: 2 Jack Push Climbs, 20 Air squats 4 Jack Push Climbs, 20 Air Squats 6… Read more »
200415
CrossFit9 – Zoom LIVE WOD Skill Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP: 12 ball or light object pass 12 supermans 12 weighted sit-ups 12 alternating v-upsrest 2 minutes Metcon Metcon (AMRAP – Rounds and Reps) 8 minute AMRAP: 2 Jack Push Climbs, 20 Air squats 4 Jack Push Climbs, 20 Air Squats… Read more »