CrossFit9 – WOD Skill Strict Press (6 x 3) Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP: 21 calorie bike erg 15 deadlift 9 burpees 3 bar muscle up* (jumping or 2:1 pull-up, ring row) L1: 135/95 jumping mup or 2:1 pull-up, ring row L2: 205/135 L3: 225/155 *unbroken – 200m run penalty
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CrossFit9 – WOD Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP: 20 hang DB snatch (L) 50 walking lunge 20 hang DB snatch (R) 50 walking lunge Rest 7 minutes 12 minute AMRAP: 12/10 calorie bike 30 russian twist with plate (25/15#) 30 goblet squat (G/Y)
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CrossFit9 – WOD Skill Front Squat (5 x 6) Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP: 3-6-9-12……etc power clean chest-to-bar pull-up L1: 45/35; ring row L2: 105/75; pull-up L3: 135/95; CH2B.
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CrossFit9 – WOD Skill Sumo Deadlift (6 x 3) Metcon Metcon (Time) 4 rounds for time: 10 overhead squat 20 box jump 30 double under L1: 45/35 L2: 75/55 L3: 115/85
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CrossFit9 – WOD Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 28 minute AMRAP: 100 goblet lunge 50 calorie row 30 burpees 10 rope climb
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CrossFit9 – WOD Skill Metcon (AMRAP – Reps) Handstand push-up drills & practice Then… 10 minute EMOM: 5 HSPU L1: pike push-ups from floor or box L2: HSPU L3: deficit HSPU – 2×45/45+25 Metcon Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP: 200m run (20 reps) 20 DB snatch (10/10) 20 front squat L1:… Read more »
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CrossFit9 – WOD Skill Overhead Squat (6 x 3) Metcon Metcon (Time) Buy in: 100 double unders 4 rounds for time: 30 air squat 20 pull-up 10 deadlift Cash out: 100 double unders L1: 135/95 L2: 205/135 L3: 225/155
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CrossFit9 – WOD Metcon Metcon (AMRAP – Rounds and Reps) A. 12 minute AMRAP: 20 med ball clean 20 box jump 20 v-up Rest 5 minutes B. 12 minute AMRAP: 20 hollow rock (or 30 second hollow hold) 20 bicep curl with bar 20 KB swing L2: 45/35; G/Y Rest 5 minutes 800m Run (Time)… Read more »
Jason’s Daily WOD Habit Keeps the Doctor Away
Jason Stewman has the consistency formula down pat, and it’s paying off in multiple ways! Jason, 43, is a long-term health care coordinator. A few years ago he began to find himself bored and lonely in his workouts. “Before CrossFit, I started running 5Ks, and was running 3 to 5 times a week….but it started getting… Read more »
CF9 Stories: Jessica Crushes the “Bulky” Myth
Meet Jessica Zak, one of our CrossFit and CF9 Barbell athletes whose journey can answer the age-old question: Will lifting weights make me bulky?