CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Reps) In Teams of 2… 28 minute AMRAP: 40 calorie echo bike 30 power snatches 40 calorie ski 30 overhead squats 40 burpees over bar L1: 45/35 L2: 95/65 L3: 115/85
CrossFit WOD – Fri, Aug 26
CrossFit9 – CrossFit WOD Strength Barbell Glute Bridge (4 x 6-8 reps with 3 second pause a top) Video Demo: https://youtu.be/q3NLEpCF4-g?t=10m40sAccessory: 3 x 10 banded dead bugs Metcon Metcon (2 Rounds for reps) 10 minute AMRAP: 2-way parking lot sled push 12 front rack lunges 20 lateral hops over bar Rest 2 minutes 10 minute… Read more »
220826 – 9FIT
CrossFit9 – 9FIT 9FIT Lower Body Metcon (AMRAP – Reps) 4 Rounds of: 30 Seconds: Double DB clean 1 Minute: Burpees 30 Seconds: Double DB overhead press 1 Minute: Mountain climbers Rest 2-3 minutes 4 Rounds of: (all same weight – determined by raises – try to go unbroken) 30 seconds: Bench hops 1 minute:… Read more »
CrossFit WOD – Thu, Aug 25
CrossFit9 – CrossFit WOD Strength Strict Press (4 x 3-5 reps) Accessory: 3 x 12 lateral raise Metcon Metcon (Time) For time: 1*2*3*4*5*6*7*8*9*10* deadlift handstand push-up *30 double unders L1: 95/65 L2: 205/135 L3: 225/155
CrossFit WOD – Wed, Aug 24
CrossFit9 – CrossFit WOD Metcon Metcon (7 Rounds for reps) 10 minute EMOM: strict pull-ups L1: 7/5 rack pull-ups L2: 5/3 strict pull-ups L3: 3/1 bar muscle-up Metcon (AMRAP – Reps) 12 minute alt EMOM: 1: 6 back squats 2: calorie bike L1: 95/65+; 9/6 calorie echo bike or 12/8 high damper erg L2: 135/95; 10/7calorie… Read more »
CrossFit WOD – Tue, Aug 23
CrossFit9 – CrossFit WOD Strength At least 20 minutes Bench Press (4 x 2-3 reps) Heavier than last week. Accessory 3 x 15 straight arm banded lat pushdown Metcon Metcon (Time) 8 rounds for time of: 200m run or 500m bike erg (80+ RPM) 3 hang power cleans L1: 45/35+ L2: 135/95+ L3: 185/125+
220822
CrossFit9 – CrossFit WOD Strength Front Squat (4 x 6-8 reps) Accessory: 3 x 15 good mornings with band, DB, or bar Metcon Metcon (Time) 4 RFT: 400m run 8 shoulder to overhead 8 burpee box jumps L1: 45/35 L2: 115/85 L3: 155/105
220820
CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) In teams of 2… 32 minute AMRAP: 50 DB snatch 50 calorie echo bike 50 air squat 50 push-ups (L3: HSPUs) 50 calorie ski 50 sit-up with DB *400m run L1: 25/15+ L2: 35/25+ L3: 50/35+
220819
CrossFit9 – CrossFit WOD Strength 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 (AMRAP – Rounds and Reps) 13… Read more »
220818
CrossFit9 – CrossFit WOD Strength Back Rack Reverse Lunge (4 x 6-8 reps) 4 x 15 banded lateral steps each leg Metcon Metcon (Time) 10 rounds for time: 3 squat cleans 10/8 calorie echo bike or ski L1: 45/35 L2: 115/85 L3: 155/105