211115

CrossFit9 – CrossFit WOD Skill Back Squat (6 x 3) Accessory: banded lateral walks 3 x 15 per side Metcon Metcon (Time) 3 rounds for time: 400m run 20 chest-to-bar pull-ups 10 power cleans L1: 45/35 L2: 115/85 L3: 185/125

211113

CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Reps) In teams of 2… Alternating rounds 15 minute AMRAP: 10 single arm devil press 20 air squats 250m row Rest 4 minutes In teams of 2… Alternating rounds 15 minute AMRAP: 100m run 15 KB swing 10 toes to bar L1: 25/15 L2: 35/25 L3: 50/35

211112

CrossFit9 – CrossFit WOD Skill Overhead Squat (5 x 4) Accessory: Single arm OH KB carry 3 x 50m L/50m R Metcon Metcon (AMRAP – Rounds and Reps) 22 minute AMRAP: 500m row or ski 20 box jumps 15 sumo deadlift high pull 12 push press L1: 45/35 L2: 75/55 L3: 95/65

211111 – Veteran’s Day

CrossFit9 – CrossFit WOD Metcon Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010To learn more about Loredo click here

211110

CrossFit9 – CrossFit WOD Skill Metcon (Weight) 12 minute EMOM: Power clean + Hang squat clean L1: 45/35 – 95/65 L2 & L3: Work up to heaviest possible Metcon Metcon (AMRAP – Reps) 4 rounds for time: 15/12 calorie echo bike 12 front squats 5/3 ring muscle ups L1: 45/35; 5-10 dips L2: 95/65 L3:… Read more »

211109

CrossFit9 – CrossFit WOD Skill Back Squat (5 x 4) 3 x 12 banded glute bridge with 3 second hold at top Metcon Metcon (AMRAP – Reps) 10 rounds for time: 100m run 10 pull-ups 5 deadlifts L1: 95/65; 8 rounds L2: 205/135 L3: 225/155

211108

CrossFit9 – CrossFit WOD Skill Push Press (3 x 4) Accessory: Banded face pulls 3 x 12 Push Jerk (3 x 2) Metcon Metcon (Time) For time: 10*9*8*7*6*5*4*3*2*1 hang power snatches burpees over bar *30 double unders L1: 45/35 L2: 95/65 L3: 115/85

211106

CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds) 28 minute AMRAP: In teams of 2, alternating rounds: 200m sandbag or D-ball carry* 12 toes to bar 10 front rack lunges L1: 45/35; 40/30# L2: 95/65; 60/50# L3: 115/85; 75+/60#+ *In case of rain: 250m ski or row

211105

CrossFit9 – CrossFit WOD Skill Metcon (AMRAP – Reps) 14 minute EMOM: 1: 1 Turkish get-up (1R/1L) 2: 5/3 strict pull-ups L1: B/P; rack pull-ups or pendlay rows L2: G/Y; 5/3 strict pull-ups L3: R/G; 7/5 strict pull-ups Metcon Metcon (AMRAP – Reps) 20 minute AMRAP: 200m sled pull 20 box jumps (24″/20″) 20 DB… Read more »

211104

CrossFit9 – CrossFit WOD Skill Metcon Bench Press (4 x 10) Accessory: 3 x 12 Straight arm banded lat pushdown Metcon (Time) 4 rounds for time: 400m run or 500m row 12 overhead squats 30 sit-ups L1: 45/35 L2: 95/65 L3: 115/85; 20 GHD sit-ups