CrossFit9 – CrossFit WOD Weightlifting Week 7 of our snatch cycle. (Only one more week!) Athletes may choose to work on squat or power snatch during this cycle. The goal is to pick one and build strength/technique. A: Snatch (Build to today’s 1RM snatch *You will have one more opportunity to hit a 1RM snatch next week.)… Read more »
CrossFit WOD – Sat, Oct 29
CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) HALLOWOD 31 minute AMRAP: Buy-in: 800m run 31 Wallballs (20#/14#) 31 Box jumps (24″/20″) 31 Single arm devil press 31 Slam balls 31 Toes to bar 31 Push-ups 31 Calorie echo bike Cash Out (at 31 minutes): 800m Run One partner works work at a time,… Read more »
CrossFit WOD – Fri, Oct 28
CrossFit9 – CrossFit WOD Strength Snatch Grip Deadlift (4 x 4) Accessory: 3 x 10 per arm bottom’s up KB press Metcon Metcon (AMRAP – Reps) 7 minute AMRAP: 2*4*6*8*10 etc Front rack lunges (per leg) *30 double unders Rest 2-3 minutes 7 minute AMRAP: 2*4*6*8*10 etc Push press *100m run L1: 45/35 L2: 95/65 L3: 135/95
CrossFit WOD – Thu, Oct 27
CrossFit9 – CrossFit WOD Barbell Glute Bridge (4 x 3) Video Demo: https://youtu.be/q3NLEpCF4-g?t=10m40s3 x 12 banded hamstring curls Metcon Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP: 20/15 calorie echo bike 12 ring dips 6 squat cleans L1: 45/35 L2: 135/95 L3: 175/115
CrossFit WOD – Wed, Oct 26
CrossFit9 – CrossFit WOD Single Modality Metcon (Time) 4 x 500/400m row or ski Rest 1:1 Score = slowest round L1: 350/300m row or ski (if 500m time is > 2:30) Metcon Metcon (AMRAP – Reps) 16 minute alt EMOM: 1: 2-way parking lot sled push sprint (light or no weight) 2: 6 back squats 3:… Read more »
CrossFit WOD – Tue, Oct 25
CrossFit9 – CrossFit WOD Weightlifting Week 6 of our snatch cycle. Athletes may choose to work on squat or power snatch during this cycle. The goal is to pick one and build strength/technique. A: Snatch (4 x 2) *Athlete’s choice to work on power or squat snatch. Reset bar at the floor Work your way up to… Read more »
CrossFit WOD – Mon, Oct 24
CrossFit9 – CrossFit WOD Strength Sumo Deadlift (4 x 3-5) Accessory: 3 x 15 rower in-outs Metcon Metcon (AMRAP – Reps) 4 x 3 minute AMRAP: 15/12 calorie row 12 thrusters Max chest to bar pull-ups Rest 90 seconds between Score = total reps of pull-ups/bar muscle ups L1: 45/35; chin-over-bar, rack pull-ups L2: 75/55… Read more »
CrossFit WOD – Sat, Oct 22
CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) In teams of 2 30 minute AMRAP… Buy in: *800m run *2000m bike erg *800m ski All 3 must be completed before beginning the workout… AMRAP in remaining time: 50 double unders 40 wallballs (20/14#) 30 KB swings 8 rope climbs L1: 35/25+ (Y/B)… Read more »
CrossFit WOD – Fri, Oct 21
CrossFit9 – CrossFit WOD Strength Overhead Squat (4 x 5) If shoulders are feeling beat up from the week, athletes may choose to front squat or back squat instead. Accessory: 3 x 10/10 banded dead bugs Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP: 150m ski or 100m run 6 D-ball over shoulder 12… Read more »
CrossFit WOD – Thu, Oct 20
CrossFit9 – CrossFit WOD Strength Strict Press (4 x 10) Pendlay Row (3 x 10) Metcon Metcon (Time) 4 rounds for time: 100m farmer carry 15/12 calorie echo bike 20 sit-ups 10 bench press L1: 45/35; Y/B L2: 105/75; G/Y L3: 155/105; R/G