CrossFit9 – CrossFit WOD Skill Push Jerk (1 rep max) In 25 minutes Metcon Metcon (Time) For time: 50-40-30-20-10 double unders sit ups wallballs (20/14#) L1s singles or penguin jumps
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CrossFit9 – CrossFit WOD Skill Overhead Squat (6 x 2) Metcon Metcon (Time) 6 rounds for time: 7 hang power clean 30 air squat L1: 45/35 L2: 135/95 L3: 165/125
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CrossFit9 – CrossFit WOD Metcon Metcon (Time) 8 minute AMRAP: 10 calorie echo bike 20 single arms kneeling land mine press (10/10) 20 knee to elbow Rest 2 minutes 8 minute AMRAP: 400m bike erg 20 mace thruster 20 ab roll out Rest 5 minutes For time: (15 min cap) 800m run 50 medball clean… Read more »
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CrossFit9 – CrossFit WOD Skill Bench Press (3 x 5, 5 x 2) Metcon Metcon (AMRAP – Rounds and Reps) 3 x 6 minute AMRAP: 200m run (20 reps) 15 box jump 10 deadlift Rest 2 minutes Pick up where you left off each round. L1: 45/35 L2: 205/135 L3: 225/155
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CrossFit9 – CrossFit WOD Skill Back Squat (4 x 5 @ 75%, 3 x 3 @ 85%) Metcon Metcon (Time) 4 rounds for time: 500m row or 400m run 12 handstand push-up 16 front squat (from the floor) L1: 45/35+ or from the rack L2: 105/75+ L3: 135/95+; strict handstand push-ups
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CrossFit9 – CrossFit WOD Metcon Metcon (Time) In teams of 2: Buy in: 800m run (together, 800m each) For time: 100 calorie row 100 wallball 100 box jump 100 front rack lunges 100 toes to bar Cash out: 300 double unders L1: 45/35 or bodyweight L2: 75/55 L3: 95/65
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CrossFit9 – CrossFit WOD Skill Bench Press (6 x 2) Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP: 10 deadlift 20 push-up 200m farmer carry (20 reps) L1: 45/35; Y/B L2: 205/135; G/Y L3: 225/155; R/G
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CrossFit9 – CrossFit WOD Metcon Badger (Time) Three Rounds for time of: 30 ‘Squat’ Cleans, 95# 30 Pull-ups Run 800 metersIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.To learn more about Badger click here40 minute cap
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CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP: 200m run 20 alternating mace squat 20 slam ball Rest 2-3 minutes 12 minute AMRAP: 10 calorie echo bike or ski 20 front rack lunges with bar 20 bicep curls with bar Rest 2-3 minutes 12 minute AMRAP: 10 burpees 20… Read more »
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CrossFit9 – CrossFit WOD Skill Metcon (Weight) 14 minute EMOM: 1 power snatch 1 hang squat snatch 1 overhead squat (as a complex) L1: 45/35+ L2: 95/65+ L3: 135/95+ Focus on form and speed. Metcon Metcon (Time) 5 rounds for time: 40 double unders 20 KB swing 10 front squat L1: 45/35; Y/B (4 rounds)… Read more »