Category: Uncategorized

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

CrossFit9 – CrossFit WOD Skill Shoulder set Superset: 4 x 15 front raise 4 x 15 lateral raise 4 x 15 single arm high pull (15 per side, should be heavy) Metcon Metcon (AMRAP – Reps) 5 Rounds, 4 minutes each: Rounds 1, 3, 5: 15 Russian twists with overhead press 30 Bicycles 45 Flutter… Read more »

CrossFit9 – Zoom LIVE WOD Skill Shoulder set Superset: 4 x 15 front raise 4 x 15 lateral raise 4 x 15 single arm high pull (15 per side, should be heavy) Metcon Metcon (AMRAP – Reps) 5 Rounds, 4 minutes each: Rounds 1, 3, 5: 15 Russian twists with overhead press 30 Bicycles 45… Read more »

CrossFit9 – CrossFit WOD Skill Metcon (No Measure) Plank series 3 rounds of: 0:00-0:45 plank kick throughs (L3: add a push-up) 0:45-1:30 prone plank 1:30-2:15 side (R) plank 2:15-3:00 side (L) plank 3:00-3:45 supine plank 3:45-5:00 rest Metcon Metcon (AMRAP – Reps) 4 rounds x 1:00 stations 1. Seated strict press or HSPU 2. Heavy… Read more »

CrossFit9 – Zoom LIVE WOD Skill Metcon (No Measure) Plank series 3 rounds of: 0:00-0:45 plank kick throughs (L3: add a push-up) 0:45-1:30 prone plank 1:30-2:15 side (R) plank 2:15-3:00 side (L) plank 3:00-3:45 supine plank 3:45-5:00 rest Metcon Metcon (AMRAP – Reps) 4 rounds x 1:00 stations 1. Seated strict press or HSPU 2…. Read more »

CrossFit9 – Zoom LIVE WOD Skill Metcon (No Measure) 14 minute EMOM: • ODD: 12 Hand release push ups • EVEN: 12 single arm bent over rows from floor Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP: • 50 high knees • 12 half burpee into sumo deadlift high pull • 12 swings… Read more »

CrossFit9 – CrossFit WOD Skill Metcon (No Measure) 14 minute EMOM: • ODD: 12 Hand release push ups • EVEN: 12 single arm bent over rows from floor Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP: • 50 high knees • 12 half burpee into sumo deadlift high pull • 12 swings •… Read more »

CrossFit9 – CrossFit WOD Skill Turkish Get Up (4 x 6 (3R/3L)) Try to go unbroken for full six reps Metcon Metcon (AMRAP – Rounds and Reps) 5 rounds x ‪3:00‬ AMRAP: 6 thrusters 12 alternating pistols or pistol modifications 18 ground to jump + touch 1 minute rest between roundsThe goal of this workout… Read more »