CrossFit9 – CrossFit WOD Metcon White (Time) 5 Rounds for time of: 3 Rope Climbs, 15′ 10 Toes-To-Bar 21 Walking Lunge Steps (45# plate overhead) 400m runIn honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011To learn more about White click here
191109
CrossFit9 – CrossFit WOD Metcon Metcon (Time) 5 rounds for time: 200m run 50 air squat *10 deadlift *8 hang power clean *6 SH2OH Rest 2 minutes between rounds L1: 45/35+ or DB L2: 105/75+ L3: 135/95+ *bar cycling should be unbroken. Penalty: 4 burpees over bar
191108
CrossFit9 – CrossFit WOD Skill Muscle-up Practice (No Measure) 15-20 minutes of muscle up practice/ modifications Metcon Crossfit Games Open 20.5 (Ages 16-54) (Time) For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10 /9 ft. Time cap: 20 min. Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)… Read more »
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CrossFit9 – CrossFit WOD Skill Clean and Jerk (1 rep max) Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP: 500m row or 400m run (20 reps) 30 sit-ups 15 back squat from the floor 1 muscle up L1: 45/35; 3 Strict pull-up, ring row from the box L2: 115/85 L3: 135/95
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CrossFit9 – CrossFit WOD Metcon Metcon (No Measure) For quality effort: 00:00 to 05:00 200m ski 12 D-Ball over shoulder 05:00 to 10:00 200m bike erg 40 air squat 10:00 to 15:00 8/6 calorie echo bike 15 burpees 15:00-20:00 200m ski 12 D-Ball over shoulder 20:00-25:00 200m bike erg 40 air squat 25:00-30:00 8/6 calorie… Read more »
191105
CrossFit9 – CrossFit WOD Skill Back Squat (5 x 5) Metcon Metcon (Time) 10*9*8*7*6*5*4*3*2*1* Thruster Ring dips *200 m row or 150m ski L1: 45/35 stationary dip, tricep pull down L2: 75/55 L3: 95/65
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CrossFit9 – CrossFit WOD Skill Metcon (No Measure) EMOM for 12 minutes: 1: 5 bench press 2: 3-5 strict pull-ups L1: 45/35+ or DB; pull-up modification/progression L2: 75/55; 3-5 strict pull-up L3: 185/105; 7-10 strict pull-up Metcon Metcon (Time) 4 rounds for time: (15 minute cap) 40 double under 30 wallball* 10 hang power snatch… Read more »
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CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) 24 minute AMRAP: 400m run or 500m row (40 reps) 30 double under 15 push-up 12 deadlift L1: 75/55; single under L2: 185/125 L3: 225/155; 50 DU
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CrossFit9 – CrossFit WOD Skill Strict Press (3 x 5) Push Press (3 x 5) Metcon Crossfit Games Open 20.4 (Ages 16-54) (Time) For time: 30 box jumps, 24 in/20 in 15 clean and jerks, 95 / 65lb 30 box jumps, 24 in /20 in 15 clean and jerks, 135 / 85 lb 30 box… Read more »
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CrossFit9 – CrossFit WOD Skill Turkish Get Up (10 minutes of practice ) Metcon Metcon (Time) 5 rounds for time: 200m farmer carry 12 bench press 20 medball clean 2 rope climb L1: Y/B; 45/35 or DB L2: G/Y; 135/75+ L3: R/G; 165/95