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

170121

January 20, 2017

CrossFit9 – WOD

Metcon

Metcon (Time)

Teams of 2:

5 Rounds-

2-Way Sled Push

30 Wallball

20 KB Swing

10 Power Clean

5 Muscle Up (10 Dips)

L1: 95/65

L2: 135/95

L3: 165/115

170120

January 19, 2017

CrossFit9 – WOD

Skill

Bench Press (6 x 2)

4 x 10 Reverse Fly with DB

Metcon

Metcon (AMRAP – Rounds and Reps)

13 Minute AMRAP:

5 Calorie Ski

10 Deadlift

15 Burpees

L1: 135/95

L2: 205/135

L3: 225/155

170119

January 18, 2017

CrossFit9 – WOD

Skill

Strict Press (2 x 5)

Push Press (3 x 3)

Push Jerk (3 x 2)

Metcon

Metcon (Time)

5 Rounds:

10 Unbroken Thruster*

10 Box Jump

L1: 45/35

L2: 75/55

L3: 95/65

*Each time you break, 10 Burpees

Finisher

Metcon (AMRAP – Reps)

2 Minute AMRAP:

Slam Ball

170118

January 17, 2017

CrossFit9 – WOD

Metcon

Metcon (Time)

200 M Sled Pull

1 Minute Accumulated L-Hold

15 Sumo Deadlift High Pull

20 Wallball

30 Push-up

L1: 3 Rounds, 45/35

L2: 4 Rounds, 75/55

170117

January 16, 2017

CrossFit9 – WOD

Skill

Snatch Complex

1 Power Snatch

1 Hang Squat Snatch

1 Overhead Squat

Metcon

Metcon (Time)

6 Rounds:

300 M Row

20 DB Snatch (10/10)

20 Sit-up

L1: 20/10

L2: 35+/25+

L3: 55+/45+

170116

January 15, 2017

CrossFit9 – WOD

Skill

Death By Back Squat (EMOM- increase 1 rep per minute)

15 Minute EMOM:

1st Minute: 1 Back Squat

Increase by 1 rep each minute until 15.
L1: 65/55

L2: 135/95

L3: 185/125

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

10 Shoulder to Overhead

20 Toes to Bar

30 Double Under

L1: 95/65, 2:1 Singles + 5 Burpees

L2: 135/95

L3: 185/125