Category: Uncategorized

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 »

CrossFit9 – Zoom LIVE 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… Read more »

CrossFit9 – Zoom LIVE WOD Metcon Metcon (No Measure) 4 Rounds (‪20:00‬ Total) :40s Hollow Hold, :20s Rest (L3: weighted) :40s Prone Snow Angels, :20s Rest (L3: small plates or DBs) :40s 3-Count Shoulder Tap, :20s Rest :40s Wall Sit with a Front Rack Hold, :20s Rest 1 minute rest at the end of each… Read more »

CrossFit9 – CrossFit WOD Metcon Metcon (No Measure) 4 Rounds (‪20:00‬ Total) :40s Hollow Hold, :20s Rest (L3: weighted) :40s Prone Snow Angels, :20s Rest (L3: small plates or DBs) :40s 3-Count Shoulder Tap, :20s Rest :40s Wall Sit with a Front Rack Hold, :20s Rest 1 minute rest at the end of each round… Read more »

CrossFit9 – CrossFit WOD Skill 1-Mile Run (Time) Max Effort 1-Mile RunOr 2 mile bike. Complete before or after the Zoom WOD Metcon Metcon (AMRAP – Rounds and Reps) 1. 6 minute AMRAP: 25 swings; 12 Deadbugs 2. 6 minute AMRAP: 25 bicycles; 12 jack push climbs 3. 6 minute AMRAP: 25 straight leg sit-ups;… Read more »

CrossFit9 – Zoom LIVE WOD Skill 1-Mile Run (Time) Max Effort 1-Mile RunOr 2 mile bike. Complete before or after the Zoom WOD Metcon Metcon (AMRAP – Rounds and Reps) 1. 6 minute AMRAP: 25 swings; 12 Deadbugs 2. 6 minute AMRAP: 25 bicycles; 12 jack push climbs 3. 6 minute AMRAP: 25 straight leg… Read more »