211103

CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Reps) 5 rounds for reps: 1 minute burpee box jump overs 1 minute KB swings 1 minute rope climbs 1 minute rest L1: B/P L2: G/Y L3: R/G Finisher 1-Mile Run (Time) Max Effort 1-Mile Runor 2000m row

211102

CrossFit9 – CrossFit WOD Skill Sumo Deadlift (6 x 3) Metcon Metcon (Time) For time: Buy-In: 50/35 calorie echo bike or 70/50 calorie bike erg 3 Rounds: 15 power clean 30 double unders 25 medball cleans (20/14#) 30 double unders L1: 45/35 L2: 95/65 L3: 135/95; 50 double unders

211101

CrossFit9 – CrossFit WOD Skill Back Squat (5 x 4) Metcon Metcon (AMRAP – Reps) 4 rounds x 4 minute AMRAP: 14/12 calorie ski or 16/14 calorie row 20 push-ups Max thrusters Rest 2 minutes between rounds L1: 45/35 L3: 75/55 L3: 95/65

211030

CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Reps) In Teams of 2… 28 minute AMRAP: 40 calorie ski or row 40 hang power cleans 40 burpees over bar 40 pull-ups L1: 45/35; 2:1 ground to standing L2: 105/75 L3: 155/105 Score = total rounds and reps

211029

CrossFit9 – CrossFit WOD Skill Overhead Squat (6 x 3) Metcon Metcon (AMRAP – Rounds and Reps) HalloWOD 8 minute AMRAP: 13 calorie ski 13 sumo deadlift high pull 13 weighted sit-ups Rest 2 minutes 8 minute AMRAP: 13 calorie echo bike 13 D-ball over shoulder 13 D-ball squats L1: 45/35 L2: 95/65; 60/50+ L3:… Read more »

211028

CrossFit9 – CrossFit WOD Skill Deadlift (5 x 5) Accessory: Bulgarian split squat 3 x 10 per leg Metcon Metcon (Time) For time: 5*10*15*20*25* DB snatch (per arm) Toes to bar *40 double unders L1: 15/10+ L2: 35/25+ L3: 50/35+

211027

CrossFit9 – CrossFit WOD Skill Handstand Push-ups (10 minute EMOM: 6 HSPUs) L1: pike push-ups, strict push-ups on floor, hands elevated push-ups, seated strict press L2: 6 HSPU L3: 10 HSPUs Metcon Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#

211026

CrossFit9 – CrossFit WOD Skill Back Squat (5 x 4) Accessory: 3 x 10 banded good morning Metcon Metcon (Time) For time: 30 power snatch 30/25 calorie echo bike 30 front rack lunges 10/7 ring muscle-ups L1: 45/35; 15/10+; 20 ring or box dips L2: 95/65; 35/25+ L3: 135/95; 50/35+; 15 ring muscle-ups Finisher 800m… Read more »

211025

CrossFit9 – CrossFit WOD Skill Strict Press (3 x 5) Accessory: 3 x 1 minute pallof march Push Press (3 x 3) Metcon Metcon (Time) 4 rounds for time: 250m row 15 hand release push-ups 12 front squats L1: 45/35 L2: 95/65 L3: 135/95 ()

211023

CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds) 26 minute AMRAP: In teams of 2, alternating rounds: 100m run 15 wallballs 10 hang power cleans L1: 45/35 L2: 105/75 L3: 155/105 Score = # of total rounds Finisher Metcon (Time) Pick your poison For time: 70 calorie row or 60 calorie ski