Category: Uncategorized

CrossFit9 – CrossFit WOD Partner Hero Workout Wes (Time) For Time 800 meter Run (with 25/15 lb Plate) Then: 14 Rounds of: 5 Strict Pull-Ups 4 Burpee Box Jumps (24/20 in) 3 Cleans (185/135 lb) Then: 800 meter Run (with 25/15 lb Plate)U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina,… Read more »

CrossFit9 – CrossFit WOD Metcon Partner Relay Style (AMRAP – Rounds and Reps) 15 Minute AMRAP 10 burpees 5 strict pull-ups 100m run – Relay style One partner completes a full round as fast as possible, then switch Rest 3 minutes then switch to second AMRAP 15 Minute AMRAP 20 Air Squats 10 cal bike… Read more »

CrossFit9 – CrossFit WOD

CrossFit9 – CrossFit WOD Strength Bench Press (5 x 5 ) Bent Over Row (5 x 5) Metcon For Time (Time) 1 mile run 50 power cleans 50 back squats 1k rowL1: 45/35 L2: 95/65 L3: 135/95

CrossFit9 – CrossFit WOD Strength Bench Press (5 x 5 ) Bent Over Row (5 x 5) Metcon For Time (Time) 1 mile run 50 power cleans (95/65) 50 back squats (95/65) 1k rowlight, fast, big sets

CrossFit9 – CrossFit WOD Strength Bench Press (5 x 5 ) Bent Over Row (5 x 5) Metcon For Time (Time) 1 mile run 50 power cleans 95/65 50 back squats 95/65 1k rowlight, fast, big sets large classes can start or end on the rower

CrossFit9 – CrossFit WOD Strength Front Squat (5 x 5) For time (Time) For time: 5 hang snatches 20 hand-release push-ups 15 cal row 10 hang snatches 20 hand-release push-ups 15 cal row 15 hang snatches 20 hand-release push-ups 15 cal rowRX: 115/75

CrossFit9 – CrossFit WOD Strength Front Squat (5 x 5) For time (Time) For time: 5/5 db snatches 20 hand-release push-ups 15 cal row 10/10 db snatches 20 hand-release push-ups 15 cal row 15/15 db snatches 20 hand-release push-ups 15 cal rowL1: DB snatches use a slightly heavier weight then you are use to (this… Read more »

CrossFit9 – CrossFit WOD Skill Skill (Checkmark) 16 Minute EMOM Handstand Hold x 30-60 sec L-Sit Hold x 20-30 sec Jefferson Curls with weight x 3-5 Rest handstand – pike hold on box, wall facing, freestanding, p-bars l-sit – tuck, SL tuck, two legs out, V j-curl – slow + weighted + deficit – stand… Read more »

CrossFit9 – CrossFit WOD Strength Deadlift (Establish a heavy set of 5 5-7 sets) use 40-50% of your heaviest set for the metcon Metcon For Time (Time) For time: 20*18*16*14*12*10*8*6*4*2 Deadlifts (115/85) *30 double unders between each setL1: 30-50 single unders L3: 50 double unders