CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Reps) 4 rounds: 1 minute: Air squat 1 minute: DB hang clean & jerk (R) 1 minute: DB hang clean & jerk (L) 1 minute: Bike erg or ski 1 minute: Rest Metcon (Time) 4 rounds: 400m run 21 KB swing 21 push-up Rest 1 minute between… Read more »
191029
CrossFit9 – CrossFit WOD Skill Front Squat (5 x 3) Metcon Metcon (AMRAP – Reps) 3 x 4 minute AMRAP: 14 box step ups with DB or KB (farmer carry style) 12 thrusters 10 calorie row Rest 2 minutes between rounds. L1: 45/35 or DB thrusters; bodyweight L2: 75/55; 10/5+ L3 95/65; 35/20+ or Y/B… Read more »
191028
CrossFit9 – CrossFit WOD Skill Metcon (Weight) 10 minute EMOM: 3 shoulder to overhead L1: 45/35 L2: 105/75 L3: 155/105 Metcon Metcon (Time) For time: 50 calorie row 40 pull-ups 30 burpees 20 front squat 5/3 ring muscle up L1: 45/35; 20 ring/box dips L2: 105/75 L3: 155/105; 10/8 ring muscle ups
191026
CrossFit9 – CrossFit WOD Metcon Metcon (Time) For time: 800m run 50 pull-up 50 air squat 1000m row 50 KB swing 50 air squat 2000m bike erg 50 push-up 50 air squat 800m ski 50 single arm clean & press 50 air squat L2: 50/35; G/Y
191025
CrossFit9 – CrossFit WOD Skill Metcon (Time) 3 rounds: 400m run Rest 3 minutes between rounds Metcon Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk 15… Read more »
191023
CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) 4 Rounds*, :60 each: 1. Plate clean & jerk 2. Plate OH walking lunges 3. Single leg halo (:30 each direction) 4. Russian twist with plate 5. 100m run (*Quick HIIT: 3 Rounds) Rest 5 minutes A. 8 minute AMRAP: 250 bike erg (90+… Read more »
191022
CrossFit9 – CrossFit WOD Skill Sumo Deadlift (5 x 2) Metcon Metcon (Time) 10 rounds for time: 12 wall ball (20/14) 5 SH2OH 2/1 bar muscle up L1: 6 pull-up; 65/55+ L2 115/85 L3 3/2 bar muscle up; 135/95
191021
CrossFit9 – CrossFit WOD Skill Back Squat (5 x 3) 3 x 15 banded good morning Metcon Metcon (Time) For time: 40 calorie row 20 HSPU 15 hang power clean 400m run 20 HSPU 15 hang power clean L1: 35 calorie row; DB push press, HPC: 45/35+ L2: 115/75 L3: 50 calorie row; strict HSPU;… Read more »
191019
CrossFit9 – CrossFit WOD Metcon Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#
191018
CrossFit9 – CrossFit WOD Skill Deadlift (5 x 3) Metcon Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb dumbbells Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in… Read more »