CrossFit WOD – Tue, Jan 16

Posted by

CrossFit9 – CrossFit WOD

Strength

Deadlift (5 x 3)

Metcon

Metcon (AMRAP – Reps)

5 x 3 minute AMRPAPs

250m/200m Row

20 SDLHPs

Max burpee over bar

Rest 90 sec between rounds
L1: KB

L2: 75/55

L3: 95/65

CrossFit WOD – Mon, Jan 15

Posted by

CrossFit9 – CrossFit WOD

Metcon

Omar (Time)

For Time

10 Thrusters (95/65 lb)

15 Bar-Facing Burpees

20 Thrusters (95/65 lb)

25 Bar-Facing Burpees

30 Thrusters (95/65 lb)

35 Bar-Facing Burpees
In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
To learn more about Omar click here

CrossFit WOD – Mon, Jan 15

Posted by

CrossFit9 – CrossFit WOD

Metcon

Emily (Time)

10 rounds for time of:

30 double-unders

15 pull-ups

30 squats

100-m sprint

Rest 2 minutes
Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.

Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.

Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.

Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.
To learn more about Emily click here

CrossFit WOD – Sat, Jan 13

Posted by

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

In Teams of Two,

30 Minute AMRAP

60-calorie row

50 toes-to-bars

40 wall-ball shots (20/14)

30 cleans (135/95)

20 muscle-ups
Based on CrossFit Open Workout 14.4

CrossFit WOD – Fri, Jan 12

Posted by

CrossFit9 – CrossFit WOD

Strength

Overhead Squat (5 x 2)

Metcon

Metcon (Time)

8 rounds for time

10 SDLHP

12 Hand release, push-up
L1: KB

L2: 75/55

L3: 95/65

Finisher (No Measure)

3 rounds:

20 bicep curls

20 ab rollout

CrossFit WOD – Fri, Jan 12

Posted by

CrossFit9 – CrossFit WOD

Strength

Overhead Squat (5 x 2)

Metcon

Metcon (Time)

3 Rounds for time

200 Farmer carry

300m Ski

3 Wall Walk

30 DB Snatch (15/15)
L1: KB

L2: 75/55

L3: 95/65

Finisher (No Measure)

3 rounds:

20 bicep curls

20 ab rollout

CrossFit WOD – Thu, Jan 11

Posted by

CrossFit9 – CrossFit WOD

Olympic Weightlifting

Clean (1 rep max)

Start a new Clean cycle

Metcon

Metcon (Time)

14 Minute AMRAP

12 Handstand Push Up

12 Back Rack Lunges

24 Sit-up
L1: 45/35

L2: 115/85

L3: 185/125; GHD

CrossFit WOD – Wed, Jan 10

Posted by

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

Tabata (8 rounds x 20 sec work / 10 sec rest)

Echo bike

Deadlift

Ring Muscle Up or Dips

Bar facing burpees

Rest 1 minute between movements

CrossFit WOD – Wed, Jan 10

Posted by

CrossFit9 – CrossFit WOD

Skill

1000m Bike Erg (Time)

1000m Max Effort Sprint
4 x 1000m Bike Erg or 400m Run

1:1 rest

Metcon

Metcon (AMRAP – Reps)

Tabata (8 rounds x 20 sec work / 10 sec rest)

Box jumps

Double-Unders

Ring Muscle Up or Dips

Deadlifts

Rest 1 minute between movements
L1: 95/65

L2: 135/95

L3: 185/125