211022

CrossFit9 – CrossFit WOD Skill Back Squat (6 x 4) Accessory: 3 x 15 lateral band walks per side Metcon Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP: 2-way sled push (across parking lot 10 bench press 15 calorie ski 20 sit-ups L1: 45/35 L2: 95/65 L3: 135/95

211021

CrossFit9 – CrossFit WOD Skill Carry Complex (Time) SKILL 3-4 Rounds: 100m farmer carry 100m front rack carry 100m single arm OH carry (50m R/50m L) (Try to go unbroken within the round) Rest 1 minute between rounds L1: B/P L2: Y/B L3: G/Y 20 minute cap Metcon Metcon (Time) 4 rounds for time: 10/8… Read more »

211020

CrossFit9 – CrossFit WOD Skill Strict Pull-up EMOM 12 minute EMOM: 3+ strict pull-ups L1: 5+ rack pull-ups or true ring rows L2: 3+ strict pull-ups L3: 5+ strict pull-ups Metcon Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars… Read more »

211019

CrossFit9 – CrossFit WOD Skill Clean and Jerk (Today’s 1 rep max) 20 minutes to establish Metcon Metcon (AMRAP – Reps) 4 x 4 minute AMRAP: 350m row or 300m ski 15 HSPU 10 front squat Rest 90 seconds between rounds L1: 45/35 L2: 95/65 L3: 115/85 Score = total reps over 4 rounds. Pick… Read more »

211018

CrossFit9 – CrossFit WOD Skill Front Rack Reverse Lunge (4 x 8) Accessory: 3 x 10 stagger stance deadlift Metcon Metcon (Time) For time: *21*18*15*9* Pull-up Deadlift *200m run L1: 95/65 L2: 205/135 L3: 225/155

211016

CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Reps) In teams of 2… 28 minute AMRAP: 50 wallballs (20/14#) *50 calorie echo bike 30 single arm devil press *50 calorie ski 50 single arm overhead DB lunges *400m run (or 200m DB front rack carry) L1: 15/10+ L2: 35/25+ L3: 50/35+

211015

CrossFit9 – CrossFit WOD Skill Barbell Hip Thrusts (4 x 10) http://youtu.be/mvBTGx5zu5ISuperset: Rear foot elevated RDL 4 x 10 Metcon Metcon (AMRAP – Reps) 8 minute AMRAP: 10-9-8-7-6-5-4-3-2-1 Pull-ups Snatches In remaining time: Max double unders Rest 3 min 8 minute AMRAP: 10-9-8-7-6-5-4-3-2-1 Thrusters KB swings In remaining time: Max double unders L1: 45/35; B/P… Read more »

211014

CrossFit9 – CrossFit WOD Skill Metcon (AMRAP – Reps) 12 minute EMOM: 3/1 ring muscle-ups L1: 2 jumping muscle-ups or 6-8 ring dips or box dips L2: 3/1 ring muscle-ups L3: 5/3 ring muscle-ups Metcon Metcon (Time) For time: 100 calorie row 75 box jumps 50 dumbbell snatches 30 burpees over DB L1: 20/10+ L2:… Read more »

211013

CrossFit9 – CrossFit WOD Skill Pistol practice (No Measure) 15 minutes Metcon The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles

211012

CrossFit9 – CrossFit WOD Skill Back Squat (5 x 5) Accessory: 3 x 10 single leg deadlifts per side Metcon Metcon (Time) For time: Buy in: 1000m row or 800m run 5RFT: 10 deadlift 15 toes to bar Cash out: 1000m row or 800m run L1: 95/65 L2: 205/135 L3: 225/155