Category: Uncategorized

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 »

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 »

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

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

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 »

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 »

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 »

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 »

CrossFit9 – CrossFit WOD Skill Metcon (No Measure) 4×10 Wall-facing OH squat (no equipment needed) 4×15 90/90s Metcon Metcon (AMRAP – Reps) Tabata (8 rounds of :20 work/ :10 rest) 1. Elevator Plank 2. Ground to overhead 3. Leg lifts over object 4. Single leg glute bridge (R) 5. Single leg glute bridge (L) 6…. Read more »

CrossFit9 – CrossFit WOD Skill Metcon (AMRAP – Reps) 4 Rounds x 1 Minute Stations: 1) Step ups
 2) Dips (box, chair, stair) 3) Deadbugs 4) Wood choppers 5) Rest Metcon Metcon (Time) 10*9*8*7*6*5*4*3*2*1* Deadlift Hang to shoulder Shoulder to overhead *50 toe taps