CrossFit9 – CrossFit WOD Metcon Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders Finisher Farmer’s Carry (400m carry) L1: B/P L2:… Read more »
220607
CrossFit9 – CrossFit WOD Strength Push Press (3 x 3-5) Accessory: 3 x 12 banded face pull Push Jerk (3 x 2) Metcon Metcon (Time) 4 rounds for time: 350m row 15 deadlifts 4/2 ring muscle ups L1: 95/65; 10 ring dips L2: 205/135 L3: 225/155
220606
CrossFit9 – CrossFit WOD Strength Back Squat (4 x 3-5 reps) Accessory: 3 x 15 banded glute bridges Metcon Metcon (AMRAP – Reps) 5 minute AMRAP: Buy-in: 400m run Then, max rounds: 15 handstand push-ups, 15 hang power cleans Rest 2 minutes 5 minute AMRAP: Buy-in: 400m run Then, max rounds: 15 handstand push-ups, 10… Read more »
220604
CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Reps) In teams of 2… 30 minute AMRAP: (Relay style) 8/6 calorie ski or echo bike 8 shoulder to overhead 8 burpees over bar L1: 45/35 L2: 95/65 L3: 135/95
220603
CrossFit9 – CrossFit WOD Strength Bench Press (4 x 4-6 reps) Accessory: 3 x 15 banded lat pushdowns Metcon Metcon (Time) For time: 400m sled pull (bodyweight) 30 ring dips or 10/8 ring muscle ups 40 deadlifts 60 KB swings 80 wallballs L1: 95/65; B/P L2: 205/135; R/G russian L3: 225/155; R/G American
220602
CrossFit9 – CrossFit WOD Weightlifting Clean complex (12 minute EMOM) 1 power clean + 1 front squat + 1 shoulder to overhead Metcon Metcon (Time) 6 rounds for time: 200m run 14 single arm DB snatches (7R/7L) 8 toes to bar L1: 25/15+ L2: 35/25+ L3: 50/35+
220601
CrossFit9 – CrossFit WOD Strength Back Rack Reverse Lunge (4 x 4-6) 3 x 10 per leg single leg deadlift Metcon Metcon (AMRAP – Reps) 5 x 3 minute AMRAP: 12 calorie ski or echo bike 15 box jumps Max thrusters Rest 90 seconds between AMRAPs. L1: 45/35 L2: 75/55 L3: 95/65 Score = thruster… Read more »
220531
CrossFit9 – CrossFit WOD Strength Strict Press (4 x 3-5) Pendlay Row (3 x 8-10) Metcon Metcon (Time) 3 rounds for time: (16 minute cap) 500m row or 1000m bike erg 15 hang power snatch 30 sit-ups L1: 45/35 L2: 75/55 L3: 105/75
220530
CrossFit9 – CrossFit WOD Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here
220528
CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds) In teams of 2… relay style 30 minute AMRAP: 100m run or 250m bike erg 6 squat cleans 8 burpee box jump overs L1: 45/35 L2: 105/75 L3: 155/105