170202

February 1, 2017

CrossFit9 – WOD


Skill

Overhead Squat (5 x 5)

Metcon

Metcon (Time)


5 Rounds For Time:
10 Calorie Bike or Ski
3 Ring Muscle Up
6 Deadlift
9 Box Jump

L1: 2:1 Box, Ring, Stationary Dips, 135/95
L2: 225/155
L3: 275/165, must use black bike

170201

January 31, 2017

CrossFit9 – WOD

Skill

Warm-up (No Measure)

Mobilization

15 Minutes:

Stretching

Foam Roll

Bands

Metcon

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees
30 Minute Cap

170131

January 30, 2017

CrossFit9 – WOD

Skill

Metcon (Time)

For Time:

30 Power Snatch

L1: 55/35

L2: 115/75

L3: 135/95

Metcon

Metcon (Time)

4 Rounds:

15 Back Squat

10 Calorie Row

5 Bar Muscle Up

L1: 95/65, Jumping Bar MU or 2:1 Ch2B

L2: 155/105

L3: 165/125

170130

January 29, 2017

CrossFit9 – WOD

Skill

Metcon (Weight)

EMOM 12 Minute:

ODD: Power Clean

EVEN: HSPU

Start at 2, go up 2 reps each minute.

L1: 75/55

L2: 135/95

L3: 165/115

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

10 Shoulder to Overhead

20 Pistols (10/10)

30 Double Under

L1: 75/55, Singles + 10 Burpees

L2:135/95

L3: 165/115

170128

January 27, 2017

CrossFit9 – WOD

Metcon

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
Teams of 2- You will judge each other.

170127

January 26, 2017

CrossFit9 – WOD

Skill

Weighted Pull-ups

Max Height Box Jump (Distance)

Max Height Box Jump

Metcon

Metcon (Time)

10-8-6-4-2-4-6-8-10

Front Squat

Ring Dips

L1: Box Dips, 45/35

L2: Stationary Dips, 125/85

L2: Ring Dips, 135/95

170126

January 25, 2017

CrossFit9 – WOD

Skill

Metcon (Weight)

12 Minute EMOM:

Even: 10 Deadlift

Odd: 10 HSPU

L1: 135/95, DB Push Press

L2: 225/155, HSPU

L3: 275/165, Deficit HSPU

Metcon

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#
L1: 45/35

170125

January 24, 2017

CrossFit9 – WOD

Metcon

Michael (Time)

3 Rounds for time of:

800m Run

50 Back Extensions

50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here

Metcon (AMRAP – Reps)

7 Minute AMRAP:

Burpees

170124

January 23, 2017

CrossFit9 – WOD

Skill

Death by Toes-to-Bar (15 Minute EMOM)

15 Minute EMOM:

1st Min- 1 T2B

2nd Min- 2 T2B

Increase by 1 rep each minute til 15.

Metcon

Metcon (Time)

For Time:

10 Ch2B*

20 Calorie Row

30 Thruster (All Levels: 45/35)

Rest 1 Min

10 Ch2B*

20 Calorie Row

30 Thruster (L1: 45/35, L2: 75/55)

Rest 2 Min

10 Ch2B*

20 Calorie Row

30 Thruster (L1: 45/35, L2: 95/65)

*No regular pull-ups- Attempt CH2B.

*L1: Ring Row

170123

January 22, 2017

CrossFit9 – WOD

Skill

Push Jerk (1×10@50%, 1×8@60%, 1×6@70%, 1×4@80%, 1×2@90%)

From the floor

Metcon

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
2:1 Pull-ups

L3: 165/125