CrossFit9 – CrossFit WOD Strength Weighted Pull-ups (5 x 5) Weighted Dip (Weight) 5 x 5 Metcon Metcon (AMRAP – Reps) 12 Minute AMRAP 50 Double-unders 5 Toes to Bar 1 Thruster 50 Double-unders 5 Toes to Bar 2 Thrusters 50 Double-unders 5 Toes to Bar 3 Thrusters etc…Score: Total thruster reps L1: 45/35 L2:… Read more »
CrossFit WOD – Sat, Sep 16
CrossFit9 – CrossFit WOD Metcon Team Workout (Time) In Teams of Two, For Time 100 DB Push press 100 DB Front Squats 100 DB Devil press One partner runs 400m while other partner works on accumulating reps.TC: 30 minutes Score: Time L1: 15/10 L2: 35/25 L3: 50/35
CrossFit WOD – Fri, Sep 15
CrossFit9 – CrossFit WOD Strength Bench Press (2 x 5 2 x 3 2 x 1) Increase weight each set Metcon Metcon (Checkmark) 24 Minute EMOM 1- 10 Power Snatch 2- 15 Toes to Bar 3- 20/16 Cal row 4- RestScale weight/reps in order to go unbroken for the full EMOM, and complete within the… Read more »
CrossFit WOD – Thu, Sep 14
CrossFit9 – CrossFit WOD Weightlifting Sumo Deadlift (5 x 4 ) Score: Weight Metcon Metcon (Time) For time 1 Mile Run 50 Kettlebell Swing 30 Slam ball 1000m RowTC: 18 minutes Score: Time L1: B/P L2: G/Y L3: R/G
CrossFit WOD – Wed, Sep 13
CrossFit9 – CrossFit WOD Weightlifting Shoulder Press (5 x 3 @70-75% ) Score: Weight Metcon Metcon (Time) 5 rounds for time 20 Bar facing Burpees 10 Hang cleans 10 Shoulder to overhead Rest 30 secondsTC: 20 minutes L1: 45/35 L2: 115/85 L3: 135/95
CrossFit WOD – Wed, Sep 12
CrossFit9 – CrossFit WOD Weightlifting Clean (1 x 10 reps @ 60% 1 x 8 reps @ 70% 2 x 6 reps @ 80% ) All reps must be unbroken (no drop from the top) Scaling Options Beginner 6 @ RPE 5 6 @ RPE 6 6 @ RPE 7 2 x 6 @ RPE… Read more »
CrossFit WOD – Mon, Sep 11
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
CrossFit WOD – Sat, Sep 9
CrossFit9 – CrossFit WOD Metcon Team Workout (Time) In teams of 2 10 rounds for time 10 C2B or BMU 10 Power Cleans 18 Bar facing burpees 200m RunL1: 45/35; jumping pul-lup L2: 135/95 lbs; C2B L3: 165/105 lbs; BMU Extra Accessory
CrossFit WOD – Fri, Sep 8
CrossFit9 – CrossFit WOD Weightlifting Clean and Jerk (1 rep Max) Score: Weight Metcon Metcon (Time) 5 rounds for time 15 Overhead Squats 15/12 Cal Ski 70 Double-undersL1: PVC; single under L2: 75/55 lbs L3: 95/65 lbs Finisher 400m Farmer’s Carry (Time) L1: B/P L2: G/Y L3: R/G
CrossFit WOD – Thu, Sep 7
CrossFit9 – CrossFit WOD Strength Weighted Pull-ups (1 Rep Max ) Scaling Options Beginner 6 x 3 Negatives and/or partner spotting Intermediate 8 x 1-2 strict pull ups, assisted as needed” Superset (No Measure) Superset B1) DB Reverse Fly 4 x 12-15 B2) DB Pullover 4 x 6-10Either put max effort into Weighted Pull-ups, OR… Read more »