CrossFit9 – CrossFit WOD Metcon Metcon (Time) 4 rounds for time: 500m row 100m farmer carry 12 bench press 3 rope climbs L1: 45/35; Y/B; 3 rounds L2: 95/65; G/Y+ L3: 135/95; R+/G+
210831
CrossFit9 – CrossFit WOD Skill Tempo Front Squat (5 x 5) 3 seconds down 3 second hold Explosive upAccessory: 3 x 10-15 deficit calf raises Metcon Metcon (Time) 7 rounds for time: 3 ring muscle ups 6 deadlifts 10/8 calorie echo bike or 12/10 calorie ski L1: 95/65; 6 ring dips L2: 225/155 L3: 255/175
210830
CrossFit9 – CrossFit WOD Skill Strict Pull-up EMOM 12 minute EMOM: 3+ strict pull-ups L1: 5+ rack pull-ups or true ring rows L2: 3+ strict pull-ups L3: 5+ strict pull-ups Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP: 5 shoulder to overhead 10 burpees over bar 15 back squats 20 double unders L1:… Read more »
210828
CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) In teams of 2… 28 minute AMRAP: 1000m ski or row 70 KB swings 50 toes to bar 30 hang squat cleans L1: 45/35 L2: 115/85 L3: 155/105
210828 – 9FIT
CrossFit9 – 9FIT Metcon Metcon (AMRAP – Reps) 14 minute AMRAP: 500m bike erg 20 ground to overhead with plate 20 OH lunges with plate 20 Russian twists with plate 3 minutes rest 14 minute AMRAP: 200m run 10 burpees to plate 10 squats with plate halo 10 overhead sit-ups with plate Metcon (AMRAP –… Read more »
210827
CrossFit9 – CrossFit WOD Skill Split Jerk (Work up to today’s 1RM) Metcon Metcon (AMRAP – Reps) 16 minute alternating EMOM: 1. 10/8 calorie echo bike 2. 12 power snatches 3. Max slam balls 4. Rest L1: 45/35; 10/8 calorie bike erg L2: 75/55 L3: 95/65 Score = total number of slam ballsAthletes may be… Read more »
210826
CrossFit9 – CrossFit WOD Skill Sumo Deadlift (6 x 3) Lateral monster walks 3 x 20 Metcon Metcon (Time) 2 rounds for time: 800m run 40 wallballs (20/14#) 20 back rack lunges (10R/10L) L1: 45/35 L2: 95/65 L3: 115/85
210825
CrossFit9 – CrossFit WOD Metcon Bulger (Time) 10 Rounds for time of: 150m Run 7 Chest-To-Bar Pull-ups 7 Front Squats, 135# 7 Handstand Push-upsIn honor of Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, died July 3, 2009To learn more about Bulger click here Finisher Optional 400m Farmer’s Carry (Time) L1: B/P L2: G/Y… Read more »
210824
CrossFit9 – CrossFit WOD Skill Single arm half kneeling DB press (3 x 10 per arm) Superset the above movement with… 3 x 10 Single arm bent over row 3 x 10 overhead tricep extensions or skull crushers Single arm half kneeling DB press (3 x 10 per arm) Superset the above movement with… 3… Read more »
210824 – 9FIT
CrossFit9 – 9FIT Metcon Metcon (AMRAP – Reps) 6 minute AMRAP: 150m ski or 100m run (in case of rain, 30 seconds of high knees) 20 wallball chest pass 20 OH wallball tricep toss Rest 1 minute 6 minute AMRAP: 150m ski or 100m run 12 push-ups 12 KB bent over row Rest 1 minute… Read more »