CrossFit9 – CrossFit WOD Skill Overhead Squat (5 x 3) Metcon Metcon (Time) 3 rounds for time: 600m row 15 SH2OH 20 box jump L1: 45/35; 400m row L2: 95/65 L3: 115/85; 800m row
Four steps to optimizing nutrition without spending hours in the kitchen (even if you hate meal prepping!)
No need to sweat complicated diets. These simple rules will get your nutrition on the right track!
191016
CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) A. 8 minute AMRAP: 20 kneeling DB split press from lunge (10/10) 20 sit-up L1: 35/20+ or Y/B Rest 2 minutes B. 8 minute AMRAP: 100m run 2-way sled push 20 air squat Rest 2 minutes C. 8 minute AMRAP: 10 windshield wiper 20… Read more »
191015
CrossFit9 – CrossFit WOD Skill Push Jerk (5 x 2) Metcon Metcon (Time) 4 rounds for time: 400m run or 300m ski 15 thruster 2 rope climb L1: 45/35 or DB; 3 ground to standing L2: 75/55 L3: 95/65; legless
191014
CrossFit9 – CrossFit WOD Skill Back Squat (5 x 8) Metcon Metcon (Time) 15 rounds for time: 8 wallballs 6 toes to bar 4 deadlift L1: 95/65; candlesticks or knee ups L2: 205/135+ L3: 225/155 Note: You will complete… 120 WB 90 T2B 60 DL This will be a gymnastic & grip test.
191012
CrossFit9 – CrossFit WOD Metcon Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*
191011
CrossFit9 – CrossFit WOD Skill Push Jerk (6 x 2) Working from the floor Metcon Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutes
191010
CrossFit9 – CrossFit WOD Skill Metcon (Time) 3 rounds: 500m row or 400m run 2 minutes rest between Score = slowest time Metcon Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP: 21 calorie bike erg 15 back squat (from the floor) 9 bench press L1: SQ: 75/55+; BP: DB L2: SQ: 135/95+; BP: 135/75… Read more »
191009
CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Reps) EMOM (fight gone bad style) 3 rounds: 1. Bent over row 2. Burpees 3. Medball clean 4. Ski or echo bike 5. Rest Metcon (AMRAP – Rounds and Reps) 8 minute AMRAP: 200m bike erg 20 single arm DB hang power clean & jerk (10/10) (open… Read more »
191008
CrossFit9 – CrossFit WOD Skill Back Squat (5 x 5) Metcon Metcon (Time) 6 rounds for time: 5 power snatch 10 Overhead squats 30 Double unders L1: 45/35; 2:1 single unders L2: 95/65 L3: 115/85Finisher: 5 minute AMRAP: 5 calorie echo bike 20 sit-ups Not for score.