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
190802
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
190801
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
190731
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 »
190730
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 »
190729
CrossFit9 – CrossFit WOD Skill Strict Press (2 x 10) Split Jerk (5 x 2) Metcon Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP: 50 wallball 40 calorie row 30 box jump 20 hang power clean 5/3 ring muscle up L1: 10 dips; 45/35 L2: 135/95 L3: 165/125; 10/6 ring muscle ups
190727
CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) In teams of 2… 25 minute AMRAP: 50 air squat 40 calorie row 30 pull-up 20 SH2OH L1: 45/35 or plate clean & jerk L2: 95/65 L3: 135/95
190726
CrossFit9 – CrossFit WOD Skill Bench Press (6 x 3) Metcon Metcon (Time) For time: 10-9-8-7-6-5-4-3-2-1 Back squat Burpee box jump overs Calorie echo bike L1: 45/35+ from the rack L2: 95/65 from the floor L3:135/95 from the floor
190725
CrossFit9 – CrossFit WOD Skill Overhead Squat (6 x 3) Work up to a heavy triple Metcon Metcon (Time) 7 rounds for time: 30 DU 8 deadlift 10 HSPU L1: 75/55; single unders/attempts L2: 205/135 L3: 225/155; 50 DU
190724
CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Reps) 3 rounds (Fight Gone Bad style – 1 minute of work, must transition within minute) 1. calorie row 2. slam ball 3. KB swing 4. T2B or candlestick 5. burpees 6. rest L1: Y/B L2: G/Y L3: R/G Rest 3-5 minutes Metcon (AMRAP – Rounds and… Read more »