Category: Uncategorized

CrossFit9 – WOD   Skill Back Squat (1×10 @50%; 1×8 @60%; 1x6x @70%; 2×4 @ 80%; 2×1@90%) Metcon Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP: 100 farmer carry (20 reps) 12 burpees over box 15 deadlift L1: 45/35 L2: 205/135; G/Y L3: 225/155; R/G

CrossFit9 – WOD Skill Sumo Deadlift (6 x 2) Metcon Metcon (Time) 4 round for time: 5/3 ring muscle up 10 bench press 400m run L1: DB bench press; 12 dips L2: 135/75 L3: 185/125; 8/6 muscle up

CrossFit9 – WOD Skill Metcon (Time) In 20 minutes: L1: 3 x 30 calorie bike erg L2: 3 x 30 calorie assault bike L3: 3 x 40 calorie assault bike Rest accordinglyScore = slowest time Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP: (At 10 minutes, rest 3 minutes) 200m sled pull (3×45/2×45)… Read more »

CrossFit9 – WOD Skill Overhead Squat (5 x 3) Metcon Metcon (Time) 9/11 memorial WOD: Buy in: 2001m run/row/ski Then… 9 rounds: 11 pull-up 11 thruster L1: DB L2: 45/35 L3: 75/55

CrossFit9 – WOD Skill Bench Press (5 x 2) Metcon Metcon (Time) 5 rounds for time: (22min cap) 10 clean & jerk 10 wallball (20/14#) (wallballs increase by 10 each round: 10-20-30-40-50) L1: 45/35 L2: 135/95 L3: 165/125

CrossFit9 – WOD Metcon Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn more about Nate click here

CrossFit9 – WOD Skill Clean & Jerk Complex (Find 1 rep max) 1 deadlift + 1 power clean + 1 front squat + 1 jerkin 18 minutes Metcon Metcon (Time) *10*9*8*7*6*5*4*3*2*1* deadlift toes to bar * = 20 double under (L1: penguin jumps) L1: 95/65; knee-up or candlestick L2: 205/135 L3: 225/155

CrossFit9 – WOD Skill Max Height Box Jump (Distance) Max Height Box Jump15 minutes to establish. Metcon Metcon (Time) 5 rounds for time: 12 hang power clean 5/3 bar mup 400m run L1: 45/35; 12 pull-ups or ring row (6- jumping m-up); 500m row L2: 115/85 L3 135/95; 6/4 bar m-up

CrossFit9 – WOD Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP; 20 (10/10) DB hang power snatch 20 air squat 20 sit-up Rest 5 minutes 12 minute AMRAP: 10/8 calorie ski 20 bar thruster (45/35) 20 second L-hold from the bar (L3: paralette) Rest 5 minutes 800m Run (Time) Max Effort 800m Run

CrossFit9 – WOD Skill Back Squat (2×5 @ 60%, 2×4 @ 70%, 2×3 @ 80% ) Metcon Metcon (AMRAP – Reps) 4 rounds: 3 minute AMRAP: 400m row, then… 10 power snatch 6 burpees over the bar Rest 3 minutes after every round L1: 300m row; 45/35 L2: 105/75 L3: 500m row, 135/95Athletes must complete… Read more »