Category: Latest WOD

CrossFit9 – WOD Skill Split Jerk (1 Rep Max) Metcon Metcon (Time) 3 Rounds For Time: 400 M Run 15 SH2OH 15 GHD sit-up Or 30 sit-up L1: 45/35 L2: 95/65 L3: 135/95

CrossFit9 – WOD Skill Metcon (Weight) 8 Min EMOM: 8 Back Squat L1: 45/35 L2: 135/95 L3: 165/125 Metcon Metcon (AMRAP – Rounds and Reps) 5 Min AMRAP: 25 Calorie Row 15 Box Jump 10 Squat Snatch L1: 20 Calorie Row, 45/35 L2: 25 Calorie Row, 105/75 L3: 30 Calorie Row, 135/95 Rest 3 Min… Read more »

CrossFit9 – WOD Metcon Wittman (Time) Seven rounds: 1.5 pood Kettlebell swing, 15 reps 95 pound Power clean, 15 reps 15 Box jumps, 24″ box Post total time.In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010To learn more about Wittman click hereShare bars, boxes, and KBs

CrossFit9 – WOD Skill Metcon (Weight) 12 Minute EMOM: ODD: 5 Bench Press EVEN: 3/1 Ring Muscle-Up L1: 45/35, 10 Dips L2: 155/75, 3/1 MU L3: 185/95, 7/3 MUCan only select Rx & Rx+ if you do prescribed skills Metcon Metcon (Time) 2 Rounds For Time: 30 Deadlift 30 Burpees over bar 30 Calorie bike… Read more »

CrossFit9 – Olympic Weightlifting Weightlifting Snatch (Find 1RM) Clean and Jerk (Find 1RM)

CrossFit9 – WOD Skill Metcon (Weight) Back Squat: Bring Sally Up, Bring Sally Down L1: 45/35 L2: 95/65 L3: 135/95Can only select Rx and Rx+ if you complete the song Metcon Metcon (Time) 4 Rounds For Time: 10 Clean and jerk 14 CH2B 200 M Run L1: 45/35 L2: 135/95 L3: 165/125

CrossFit9 – 9Fit Bootcamp Metcon Metcon (AMRAP – Rounds and Reps) 33 Minute AMRAP: 33 Wallball (20/14#) 33 KB Swing 33 T2B (L1: Knee-up) 33 Push-up 33 Russian twist w/ plate (25/15) 33 DB Hang Power clean 3 Tire Flip L2: R/G Russian, 35/20+ L3: R/G American, 50/35+

CrossFit9 – WOD Skill Front Squat (6 x 4) 4 x 10 in-outs on the rower between sets Metcon Metcon (Time) 4 Rounds For Time: 10 Power snatch 12 Calorie row 30 Air Squat L1: 45/35 L2: 95/65 L3: 135/9520 minute cap

CrossFit9 – WOD Skill Overhead Squat (5 x 5) Bottom’s up KB Press 5 x 10 (5/5) Metcon Metcon (Time) 10*8*6*4*2*4*6*8*10 Power clean * = 20 Double under L1: 45/35; Speed steps/attempts (no singles) L2: 115/75 L3: 155/105; 30 DU

CrossFit9 – WOD Metcon Metcon (Time) Teams of 2 (35 min time cap) 40 Squat clean 40 Calorie row 40 Pull-ups / ring row 400 M Run (at same time) 40 SH2OH 40 Burpees 10 M-up Ring (L3: 20 reps) (MU Modifications Not RX) jumping 1:1 Transition 1:1 Dips on box 2:1 L1: 45/35+ dips,… Read more »