210527

May 27, 2021

CrossFit9 – CrossFit WOD

Skill

Turkish Get Up (6 x 1R/1L)

Work up to heavy 1RM

Accessory: Accumulate 3 minutes in hollow position (bent knee or straight leg)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP:

15 overhead squats

15 calorie ski

15 box jumps

15 calorie echo bike

L1: 45/35

L2: 95/65

L3: 115/85

210526

May 26, 2021

CrossFit9 – CrossFit WOD

Metcon

Bradshaw (Time)

10 rounds for time of:

3 Handstand Push-ups

6 Deadlifts, 225 #

12 Pull-ups

24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here

210525

May 25, 2021

CrossFit9 – CrossFit WOD

Skill

Clean Complex (15 minute EMOM)

1 Power Clean

1 Hang Squat Clean

1 Front Squat
Work up to a heavy complex

Metcon

Metcon (AMRAP – Reps)

For time:

1000m row

30 back rack lunges

60 sit-ups

750m row

20 back rack lunges

50 sit-ups

500m row

10 back rack lunges

40 sit-ups

L1: 45/35

L2: 95/65+

L3: 115/85+

210524

May 24, 2021

CrossFit9 – CrossFit WOD

Skill

Rear Foot Elevated Split Squat (4 x 8 per leg)

Aka. Bulgarian Split Squat

https://youtu.be/i6a0MwviAXU
start with weaker leg

Accessory: romanian deadlift 3 x 12

Metcon

Metcon (AMRAP – Reps)

5 minute AMRAP:

Buy-in: 400m run

Then, Max Rounds:
 20 wallballs, 5 shoulder to overhead

Rest 2:00

5 minute AMRAP:

Buy-in: 400m run

Then, Max Rounds:
 20 wallballs, 10 shoulder to overhead

Rest 2:00

5 minute AMRAP:

Buy-In: 400m run

Then, Max Rounds:
 20 wallballs, 15 shoulder to overhead

L1: 45/35

L2: 135/95; 115/85; 95/65

L3: 165/115; 135/95; 115/85

210522

May 22, 2021

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

In Teams of 2…

30 minute AMRAP:

100 double unders

60 front rack lunges

40 toes to bar

400m run

60 push-ups

40 power snatches

L1: 45/35

L2: 75/55

L3: 95/65

210521

May 21, 2021

CrossFit9 – CrossFit WOD

Skill

Deadlift (6 x 3)

Accessory: banded monster walks 3 x 15 per leg

Metcon

Metcon (Time)

For time:

Buy in: 1000m row or ski

40-30-20-10

Air squats

KB swings

Sit-ups

Cash out: 1000m row or ski

L1: B/P

L2: G/Y

L3: R/G

210520

May 20, 2021

CrossFit9 – CrossFit WOD

Skill

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
DB or KB

Metcon

Metcon (Time)

8 rounds for time:

6 strict ring dips

6 power clean

6 calorie echo bike (or 9 calorie ski)

L1: 45/35; 9 box dips

L2: 115/85; 6 strict ring dips

L33: 165/115; 3/2 ring muscle ups

210519

May 19, 2021

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
Sub weighted good mornings for back extensions

210518

May 18, 2021

CrossFit9 – CrossFit WOD

Skill

Paused Front Squat (5 x 4)

2-count pause at bottom

Accessory: stagger stance RDL 3 x 10 per leg

Metcon

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

210517

May 17, 2021

CrossFit9 – CrossFit WOD

Skill

Strict Press (3 x 4)

Push Press (4 x 2)

Metcon

Metcon (Time)

5 Rounds For Time:

14 Deadlift

7 Push Jerk

14 Burpee over the Bar

L1: 95 / 65

L2: 135 / 95

L3: 165 / 115