Category: Uncategorized

CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) In Teams of 2… 35 minute AMRAP: 100 calorie row 100 slam balls 100 overhead lunges with slam ball 100 single arm devil press 100 calorie echo bike (L1: bike erg) 100 sit-ups with DB L1: 25/15+ L2: 35/25+ L3: 50/35+ Partners split reps… Read more »

CrossFit9 – CrossFit WOD Metcon Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run

CrossFit9 – CrossFit WOD Metcon ()

CrossFit9 – CrossFit WOD Strength Back Rack Reverse Lunge (4 x 6-8 (per leg)) Accessory: 3 x 15 banded lateral walks (each side) Metcon Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP: 9 thrusters 35 double unders L1: 45/35 L2: 95/65 No L3 Finisher Metcon (Checkmark) 3 rounds: 15 strict knee to elbow 45… Read more »

CrossFit9 – CrossFit WOD Skill Rope Climb (10 minutes of practice) Metcon Metcon (Time) 8 rounds for time: 200m run or 15/10 calorie echo bike 3 rope climb 15 KB swings L1: Y/B L2: R/G Russian L3: R/G American Metcon (Time) 8 rounds for time: 200m run or 15/10 calorie echo bike 3 rope climb… Read more »

CrossFit9 – CrossFit WOD Olympic Weightlifting Clean Complex (20 minutes to work your way up to today’s 1RM) 1 power clean + 1 hang clean + 1 shoulder to overhead Metcon Metcon (Time) For time: 27*21*15*9* Calorie row Box jump overs (24/20″) *2-way sled push L1: 45# plate L2: 3 x 45#/2 x 45# L3:… Read more »

CrossFit9 – CrossFit WOD Strength Bench Press (4 x 2-3 reps) Try to go heavier than last week Accessory: 3 x 12 bent over rows Metcon Metcon (Time) For time: 80 wallball (20/14#) 60/50 calorie echo bike or bike erg 40 deadlifts 12/8 ring muscle-ups L1: 95/65+; 30/20 ring dips (challenge yourself!) L2: 205/135+ L3:… Read more »

CrossFit9 – 9FIT 9FIT Upper Body Metcon (Checkmark) 20/20/20 seconds work; then 20 seconds rest 30/30/30 seconds work; then 30 seconds rest 40/40/40 seconds work; then 40 seconds rest A. 1. Quadruped plate push 2. Burpee to plate 3. Ground to overhead with plate B. 1. Half burpee to sumo deadlift high pull 2. Push-ups… Read more »

CrossFit9 – 9FIT

CrossFit9 – CrossFit WOD Strength Front Squat (4 x 4-6 reps) Accessory: 3 x 10 single leg deadlift Metcon Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP: 400m run 10 single arm DB snatches (L) 10 OH DB walking lunges (L) 10 single arm DB snatches (R) 10 OH walking lunges (R) L1: 25/15+… Read more »