Category: Uncategorized

CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) In Teams of Two, 25 minute AMRAP 50 d-ball over shoulder 40 overhead squats 30 burpees 20 handstand push-ups 10 ring muscle-upsL1: front squat or empty bar; heavy db push press, feet elevated ring rows L2: 75/55 L3: 95/65

CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) In Teams of Two, 25 minute AMRAP 50 d-ball over shoulder 40 back squats 30 burpees 20 cal echo/ski sprint 100m farmer carry per personL1: 45/35; B/P L2: 95/65; G/Y; 50+ L3: 135/95; R/G; 70+

CrossFit9 – CrossFit WOD Skill Metcon (Time) For Time: 100m farmer carry 100m d-ball carry 200m farmer carry 200m d-ball carry 400m farmer carry 400m d-ball carryNo RX Large classes partner up. One farmer carry, and one d-ball carry, then switch Metcon Metcon (Time) 4 rounds for time: 15 dumbbell box step-overs 15 push-ups 200m… Read more »

CrossFit9 – CrossFit WOD Skill Bench Press (5 x 8) 4x 8-12 bicep curls between sets Metcon Metcon (Time) 4 rounds for time: 15 dumbbell box step-ups 15 push-ups 30 Russian twists 200m ski/run – hold one dumbbell any style for the box step ups Use same db for Russian twist .L3: ring push-ups

CrossFit9 – CrossFit WOD Strength Sumo Deadlift (5 x 5 ) Tempo: Fast up 1 sec hold at top 3 sec negative Tap floor with control, but go straight into next rep Accessory between sets Single leg glute bridge hold x 20 sec per side Metcon Metcon (AMRAP – Reps) 10 minute AMRAP: 2 chest-to-bar… Read more »

CrossFit9 – CrossFit WOD Weightlifting Push Press (4 x 5 @ 50-60% 3 x 4 @ 60-70%) Metcon Metcon (Time) 3 rounds for time: 400-meter run 21 knees-to-elbows 12 double-dumbbell hang squat cleans (50/35) Scale: v-ups or tuck ups for high rep core conditioning

CrossFit9 – CrossFit WOD Endurance Endurance (Time) Every 4:00 for 5 rounds: 500/400m row Rest with the remaining time in the interval 2:20 cap per interval – scale meters for appropriate intensityL1: 350m max effort Score is slowest interval. Metcon Metcon (Time) 3 rounds for time: 50 air squats 30 American kettlebell swings (G/Y) 10… Read more »

CrossFit9 – CrossFit WOD Endurance Endurance (5 Rounds for time) Every 4:00 for 5 rounds: 500/400m row Rest with the remaining time in the interval 2:20 cap per interval – scale meters for appropriate intensityL1: 350m max effort Score is slowest interval. Metcon Metcon (Time) 3 rounds for time: 30 American kettlebell swings (G/Y) 20… Read more »

CrossFit9 – CrossFit WOD Strength Strict Press (5 x 5+) Between sets perform: 10 scap push ups 10 scap pull-ups 10 no monies (banded external rotation) Metcon Unpartitioned Diane (Time) For time: 45 deadlifts (225/155) 45 handstand push-ups

CrossFit9 – CrossFit WOD Strength Strict Press (5 x 5+) Between sets perform: 10 scap push ups 10 scap pull-ups 10 no monies (banded external rotation) Metcon Unpartitioned Diane (Time) For time: 45 deadlifts (225#/155#) 45 handstand push-ups HSPU Scaling: Incline Pushups x 45 reps Pushups x 45 reps 5 reps of Complex (on wall… Read more »