CrossFit9 – CrossFit WOD Strength Sumo Deadlift (5 x 3) Accessory: 3 x 12-15 frog pumps Metcon (AMRAP – Rounds) 5 minute AMRAP: 100m run 15 strict press 10 hollow rocks or ab rollouts L1: 45/35 L2: 75/55 L3 95/65 Rest 2 minutes 5 minute AMRAP: 100m run 15 push press 10 hollow rocks or… Read more »
CrossFit WOD – Thu, Feb 2
CrossFit9 – CrossFit WOD Strength Bench Press (4 x 4) Accessory: 3 x 20 gorilla rows Metcon Metcon (Time) 3 rounds for time: 35 wallballs* 25 calorie ski or echo bike 15 hang power snatches L1: 45/35 L2: 95/65 L3: 115/85 *unbroken, every time you break 5 burpee penalty on the spot.
CrossFit WOD – Wed, Feb 1
CrossFit9 – CrossFit WOD Strength EMOM 14: (AMRAP – Reps) 1. Turkish Get-up (1R/1L) 2. 5/3 strict pull-up L1: Rack or toe assisted pull-ups L2: Strict pull-up L3: Weighted pull-up Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP: 500/400m row 20 KB swing 20 suitcase step-ups (10R/10L) 200m farmer carry L1: Y/B L2:… Read more »
CrossFit WOD – Tue, Jan 31
CrossFit9 – CrossFit WOD Strength Back Squat (This is your second and last opportunity of the cycle to find your 1RM. 20 minutes to find 1RM) Metcon Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps) 8 Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 –… Read more »
CrossFit WOD – Mon, Jan 30
Announcements Our February Schedule is now available on Wodify. CrossFit9 – CrossFit WOD Strength Push Press (3 x 3) Push Jerk (3 x 3) Metcon Metcon (Time) For Time: 400m run 1-2-3-4-5-6-7-8-9-10 Deadlifts 10-9-8-7-6-5-4-3-2-1 Burpees over bar 400m run L1: 95/65 L2: 205/135 L3: 225/155
CrossFit WOD – Sat, Jan 28
Announcements Our February Schedule is now available on Wodify. CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds) In teams of 2, relay style… 15 minute AMRAP: 8/6 calorie echo bike 6 burpee box jumps 12 alt. DB snatches Rest 2-3 minutes 15 minute AMRAP: 8/6 calorie ski 6 handstand push-ups 10 alt. pistol squats… Read more »
CrossFit WOD – Fri, Jan 27
Announcements Our February Schedule is now available on Wodify. CrossFit9 – CrossFit WOD Strength Metcon (Weight) 12 minute altEMOM: 1. 5 bench press 2. 2/1 ring muscle up L1: 45/35; strict ring 8-10 dips L2: 135/75+ L3: 185/115+; 5/3 ring muscle ups Metcon Metcon (Time) 3 rounds for time: 200m sled pull 20 hang power… Read more »
CrossFit WOD – Thu, Jan 26
Announcements Our February Schedule is now available on Wodify. CrossFit9 – CrossFit WOD Strength Overhead Squat (4 x 8-10 reps) Light to moderate weight – focus on technique/form Accessory: 3 x 20 banded dead bugs Metcon Metcon (AMRAP – Reps) 4 rounds x 3 minute AMRAP: 50 double unders 12 sumodeadlift high pull Max toes… Read more »
CrossFit WOD – Wed, Jan 25
CrossFit9 – CrossFit WOD Single Modality Row or run efforts (Time) 3 x 400m run or 500m row1:1 rest Score = slowest time Metcon (AMRAP – Rounds and Reps) 22 minute AMRAP: 500m bike erg 50ft DB or KB rack walking lunges 25 abmat sit-ups 15 DB bench press L1: 25/15+ L2: 35/25+ L3: 50/25+;GHD… Read more »
CrossFit WOD – Tue, Jan 24
CrossFit9 – CrossFit WOD Strength Push Press (4 x 3) Accessory: 3 x 12 single arm high pull Metcon (AMRAP – Reps) 15 minute AMRAP: 2*4*6*8*10*etc Deadlift Wall walks *100m run or 250m bike erg L1: 95/65+ L2: 225/155 L3: 245/175 *Score = total reps (not counting run or bike – note bike or run… Read more »