Category: Uncategorized

CrossFit9 – CrossFit WOD Skill Metcon (Checkmark) 12 Minute EMOM Odd : 30 sec L-Hold Even : 30 sec handstand hold or plank Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP 2 Way sled push (heavy – 3+ plates) 20 db snatches (10/10) 40 air squat 20 hammer hit (10/10)L1: 20/15+ L2: 35/25+… Read more »

CrossFit9 – CrossFit WOD Strength Back Squat (5 x 10 (75-80%) ) 3×50 feet slingshot walk/ monster walk Strength Metcon (Time) For Time 21-18-15-12-9 Thruster Echo or SkiL1: 45/35 L2: 75/55 L3: 95/65

CrossFit9 – CrossFit WOD Strength Push Jerk (6 x 3 (70-80%)) 15-20 minutes D-Ball March Accumulate 2 minutes Metcon Metcon (Time) For Time *20*15*10* Deadlift *500m RowL1: 95/65 L2: 205/135 L3: 225/155; 2:00/500m pace 800m Run (Time) Max Effort 800m Run

CrossFit9 – CrossFit WOD Skill Every Minute on the Minute (Checkmark) 12 minute EMOM Odd: 30 sec L hang from bar Even: 30 sec HS hold Metcon Metcon (AMRAP – Rounds and Reps) 22 Minute AMRAP In Teams of Two 5 hang power clean 10 toes to bar 100m run (sprint)L1: 45/35 L2: 135/95 L3:… Read more »

CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) 30 Minute AMRAP In Teams of Two 5 hang power clean 10 toes to bar 100m run (sprint)*each athlete will complete one full round, then switch L1: 45/35 L2: 135/95 L3: 185/125

CrossFit9 – CrossFit WOD Black Friday Metcon (Time) 3 rounds for time 400m ski 50 kettlebell swings (G/Y+) 50 strict push-ups 50 slam balls (25/20+) 50 sit-ups Rest 5 Minutes Double Unders (AMRAP – Reps) 3 Minute AMRAP Double unders or jump rope

CrossFit9 – CrossFit WOD Black Friday Metcon (Time) 3 rounds for time 400m run 40 KB Swing 40 Push-up 40 Goblets squat 40 V-UpsL1: Y/B (Sit-up) (2Rounds) L2: G/Y L3: R/G hollow rock

CrossFit9 – CrossFit WOD Thanksgiving Day Metcon (Time) 5 Rounds for time 500m row or 400m run 15 DB shoulder press 30 DB walking lungesRX: 35lb+ DBs / 25lb+ DBs

CrossFit9 – CrossFit WOD Thanksgiving Day Metcon (Time) 5 Rounds for time 500m row 15 sumo deadlift high pull 25 sit-ups Rest 1 minute between roundsL1: KB 4 rounds L2: 75/55 L3: 95/65; 2:00/500m pace or less

CrossFit9 – CrossFit WOD Strength Front Squat (5 x 5) 15-20 minutes Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP 200 Run 10 D-Ball ground to shoulder (heavy) 20 Box jump 10 Man makersL1: DBs L2: 35/20+ L3: 50/35