CrossFit9 – CrossFit WOD Metcon Metcon (Time) In teams of two Buy In: 400m run 50-40-30-20-10 Cal Row Devils Press Cal Echo Bike DB Thruster Cash Out: 400m runL1: 15/10 (no set of 50) L2: 35/25 L3: 50/35
CrossFit WOD – Fri, Sep 29
CrossFit9 – CrossFit WOD Strength Bench Press (5 x 3 with tempo) 3 sec down 3 sec pause at chest fast up Metcon Metcon (Time) 4 Rounds for time 200m run 15 push press 15 ring dipsL1: 45/35 L2: 75/55 L3: 95/65
CrossFit WOD – Thu, Sep 28
CrossFit9 – CrossFit WOD Strength Back Rack Lunge (4 x 8 per leg) Filthy Fifty (Time) For time: 50 box jumps 50 jumping pull-ups 50 kettlebell swings 50 walking-lunge steps 50 knees-to-elbows 50 push presses 50 back extensions 50 wall-ball shots 50 burpees 50 double-unders Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball… Read more »
CrossFit WOD – Wed, Sep 27
CrossFit9 – CrossFit WOD Strength Strict Press (5 x 5) Single Arm High Pull between each set 5 x 8 per side Metcon Metcon (Time) 4 rounds for time 500m Row 15 Back Squats 50m/50m Suitcase CarryScore: Total Time L1: 45/35 L2: 95/65 L3: 135/95
CrossFit WOD – Tue, Sep 26
CrossFit9 – CrossFit WOD Strength Sumo Deadlift (5 x 5) Metcon Metcon (AMRAP – Rounds and Reps) *21*15*9* Deadlifts Box jumps * = 200m runScore: Rounds & Reps TC: 18 minutes Score: Time L1: 45/35 L2: 185/125 L3: 225/155
CrossFit WOD – Sat, Sep 23
CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) Teams of Two, 30 Minute AMRAP 30 D-Ball Squat 30 D-Ball Over Shoulder 30 Kettlebell Swings 200m Run 30 Pull-ups 30 V-Ups 30 Handstand Push-ups 200m RunScore: Rounds & Reps 200m Run = 20 reps L1: B/P: 30+ L2; G/Y; 50+ L3: R/G; 70+
CrossFit WOD – Fri, Sep 22
CrossFit9 – CrossFit WOD Weightlifting Squat Clean (7 x 2) Metcon Metcon (Time) For time 50 Cal Echo Bike 50 Wall balls 50 DB Snatch 50 Wall balls 50 Cal RowTC: 17 minutes Score: time L1: 35 of each movement L2: 35/25+; 20/14 L3 50/35+’ 20/14
CrossFit WOD – Thu, Sep 21
CrossFit9 – CrossFit WOD Strength Bench Press (5 x 8) Metcon Metcon (AMRAP – Reps) Tabata 8 Rounds – 20 sec work / 10 sec rest Handstand hold against wall Suitcase walking lunges Kettlebell Swing Push-ups Rest 1 Minute Between MovementsL1: B/P; Pike HS on box; incline push-up L2: G/Y L3: R/G Extra Accessory Upper… Read more »
CrossFit WOD – Wed, Sep 20
CrossFit9 – CrossFit WOD Carry Complex Carry Complex (Checkmark) 3 Rounds: 100m Farmer Carry 100m Front Rack Carry 50m/50m Single Arm Overhead Carry Rest 2 Minutes Between Rounds Metcon Metcon (Weight) 5 Rounds for time 12 Deadlifts 9 Hang cleans 6 Front squats 20 Box JumpsTC: 20 minutes Scaling weight: As heavy as you can… Read more »
CrossFit WOD – Tue, Sep 19
CrossFit9 – CrossFit WOD Strength Push Press (5 x 5 with tempo down) 3-5 Sec Hold at top 3-5 Sec Negative each rep Metcon Metcon (3 Rounds for time) 3 Rounds For Time 800m Run 10 Back SquatsTC: 20 minutes L1: 45/35 L2: 135/95 L3: 185/125