Category: Uncategorized

CrossFit9 – CrossFit WOD Skill Strict Press (5 x 3) Push Press (3 x 5) Metcon Metcon (Time) 3 rounds for time: 500m row or 400m run 21 KB swing 15 box jump 9 thruster 3/1 ring muscle up L1: 45/35; Y/B; 9 ring/box dips L2: 75/55; G/Y L3: 95/65; R/G

CrossFit9 – CrossFit WOD Warm-up Warm-up (No Measure) 2R for quality: 100 M ski 8 Sumo Inchworms 8 sciatic nerve glide -L 8 sciatic nerve glide -R 5 KB suitcase DL – L 5 KB suitcase DL – RSumo Inchworm- https://youtu.be/mB98Q9mFfoo Sciatic Nerve Glide https://youtu.be/tzMU5zRG71Q Suitcase DL- https://youtu.be/0WPVOzTwCi4 Active Recovery Care (ARC) Metcon (No Measure)… Read more »

CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) In teams of 2… 28 minute AMRAP: 50 medball clean 40 DB hang snatch 30 pull-ups 20 burpees L2: 50/35

CrossFit9 – CrossFit WOD Skill Turkish Get Up (10 minutes of practice ) Metcon Metcon (Time) For time: 1 mile run or 2000m row (500m pace between 1:40-2:30) 45 back squat 45 HSPU 1 mile run or 2000m row (30 minute cap) L1: 2000m ski or 4000m bike erg at 90rpm 45/35 L2: 135/95 L3:… Read more »

CrossFit9 – CrossFit WOD Skill Bench Press (2×5 @ 65%, 2×3 @ 75%, 2×2 @ 85%, 3×1 @ 95%) Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP: 30 double under or 60 jumping jacks 15 wallball 10 T2B L3: 50 DU, 30 wallball, 20 T2B Rest 4 minutes Metcon (Time) 4 rounds for… Read more »

CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP; 250m row 10 KB swing 20 slam balls 30 mountain climber Rest 5 minutes 20 minute AMRAP: 150m ski 10 DB strict press 20 air squats 30 sit-ups

CrossFit9 – CrossFit WOD Skill Strict Press (5 x 3) Push Press (3 x 5) Metcon Metcon (AMRAP – Rounds and Reps) 23 minute AMRAP: 200m farmer carry 21 calorie bike erg or ski 15 deadlift 9 burpees L1: B/Y 45/35+ L2: G/Y 205/135 L3: R/G 225/155

CrossFit9 – CrossFit WOD Skill Front Squat (1 rep max) Metcon Metcon (AMRAP – Reps) 4 x 4 minute AMRAP: Buy in: 200m run 8 hang power clean 8 front squat 16 push-up Rest 2 minutes between rounds L1: 45/35 L2: 95/65 L3: 125/85

CrossFit9 – CrossFit WOD Warm-up Warm-up (No Measure) 2R: 1 minute Echo Bike 10 PVC pass through 10 Sumo Inchworm 10 hip windups / side :20 supine hang from rigPVC Pass through: https://youtu.be/fN84_sH7sAM Sumo Inchworm: https://youtu.be/mB98Q9mFfoo Hip Windups https://youtu.be/_Uzri8eMiC4 Supine hang: https://youtu.be/ySahRbhZY-E Warm-up (No Measure) With a bare barbell or PVC: 2 hang power cleans… Read more »

CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) 30 minute AMRAP: In teams of 2… 200m sled pull (2×45) 30 SH2OH 30 pull-ups L1: 45/35+ or DB L2: 95/65 L3: 135/95 Scale as appropriate