Category: Uncategorized

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

CrossFit9 – Zoom LIVE 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

CrossFit9 – CrossFit WOD Skill Metcon (AMRAP – Reps) 5 rounds: :30 elevator planks :30 superman hold :30 hollow hold :30 rest Metcon Metcon (AMRAP – Reps) 2 rounds of… 5 minute AMRAP: 12 Suitcase Deadlift (R) 10 Half kneeling single arm press (R) 12 Suitcase Deadlift (L) 10 Half kneeling single arm press (L)… Read more »

CrossFit9 – Zoom LIVE WOD Skill Metcon (AMRAP – Reps) 5 rounds: :30 elevator planks :30 superman hold :30 hollow hold :30 rest Metcon Metcon (AMRAP – Reps) 2 rounds of… 5 minute AMRAP: 12 Suitcase Deadlift (R) 10 Half kneeling single arm press (R) 12 Suitcase Deadlift (L) 10 Half kneeling single arm press… Read more »

CrossFit9 – CrossFit WOD Skill 2-Mile Run (Time) Max Effort 2 Mile RunOr 4 mile bike Metcon (No Measure) 5 rounds: :10 fast Russian twists :50 slow controlled sit-ups Metcon Metcon (Weight) 4 rounds x 1:00 stations 1. Tempo weighted march 2. Tempo weighted squat 3. Tempo hamstring curl 4. Tempo weighted glute bridge Metcon… Read more »

CrossFit9 – Zoom LIVE WOD Skill 2-Mile Run (Time) Max Effort 2 Mile RunOr 4 mile bike Metcon (No Measure) 5 rounds: :10 fast russian twists :50 slow controlled sit-ups Metcon Metcon (Weight) 4 rounds x 1:00 stations 1. Tempo weighted march 2. Tempo weighted squat 3. Tempo hamstring curl 4. Tempo weighted glute bridge… Read more »

CrossFit9 – Zoom LIVE WOD Skill Metcon (AMRAP – Reps) TABATA: (8 rounds of :20 work/ :10 rest) 1. Renegade row 2. Ground to shoulder 3. Reverse lunge 4. Strict OH press Metcon Metcon (AMRAP – Reps) 15 minute alternating EMOM: 1: 16–20 thrusters 2: 16-20 narrow DB floor press 3: 16-20 hollow rock

CrossFit9 – CrossFit WOD Skill Metcon (AMRAP – Reps) TABATA: (8 rounds of :20 work/ :10 rest) 1. Renegade row 2. Ground to shoulder 3. Reverse lunge 4. Strict OH press Metcon Metcon (AMRAP – Reps) 15 minute alternating EMOM: 1: 16–20 thrusters 2: 16-20 narrow DB floor press 3: 16-20 hollow rock