170805

CrossFit9 – WOD Metcon Metcon (Time) In Teams of 3, 30 Minute AMRAP: 1 Length Parking Lot Sled Sprint 5 Clean & Jerk 10 Burpee Box Jump Over 1 Rope Climb L1: 45/35; 3 Ground to Standing L2: 115/75 L3: 155/105

170804

CrossFit9 – WOD Skill Metcon (Time) 8 Rounds: 100 M Sprint Rest 1 minScore is slowest 100M time Modification: 150 M Row Metcon Metcon (Time) 4 Rounds: 5/3 Muscle up 13 Calorie Row 17 Front Squat L1: 11 Dips; 45/35 L2: 5/3 MU; 75/55 L3: 5/3 MU w/ 4#/6# ball; 95/65

170803

CrossFit9 – WOD Skill Back Squat (7 x 3) Single leg KB deadlift 4 x 5/side between sets Metcon Metcon (AMRAP – Rounds and Reps) 16 Minute AMRAP: 200 M Run 18 Box Step-up (DB or KB) 12 Power Snatch L1: 10/5+ // 45/35+ / B/P L2: 35/25+ // 105/75 / Y/B L3: none

170802

CrossFit9 – WOD Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP: 20 KB Swing (G/Y) 20 Calorie Bike or Ski 20 Sit-up with plate (25/15) 20 Russian Twist with plate (25/15) 20 sec L-hold from bar

170801

CrossFit9 – WOD Skill Overhead Squat (5 x 5) 4 x 10 Bar Good Morning between sets Metcon Metcon (Time) 6 Rounds For Time: 5 Power Clean 10 Push-up 20 Air Squat L1: 45/35 L2: 135/95 L3: 185/125

170731

CrossFit9 – WOD Skill Sumo Deadlift (6 x 3) Romanian Deadlift with DB, 4 x 10 between sets Metcon Metcon (Time) 15-12-10-12-15 DB Thruster Pull-up Calorie Row L1: 10/5+ L2: 50/35+ L3: KB Y/B

170729

CrossFit9 – WOD Metcon Metcon (Time) 30 Minute AMRAP: Relay Team of 3: 10 Burpees 12 DB Hang Power Snatch 14 Wallball L1: 15/10+ L2: 50/35+ *One athlete at a time The other two athletes must be behind the cone. Must touch in. Example: Athlete 1 would perform: 10 Burpees 12 Hang Power Snatch 14… Read more »

170728

CrossFit9 – WOD Skill Max Height Box Jump (Distance) Max Height Box Jump Metcon Metcon (Time) 4 Rounds For Time: 10 Hang Power Snatch 20 Box Jump 30 Sit-up L1: 45/35 L2: 95/65 L3: 135/95

170727

CrossFit9 – WOD Skill Clean Complex (Work up to 1 Rep Max) 1 Hang Power Clean + 1 Hang Squat Clean + 1 Thruster Metcon Metcon (Time) 3 Rounds For Time: 10 Hang Power Clean 3/1 Bar Muscle-up 400 M Run L1: Jumping Bar MU; 45/35+ L2: 3/1 Bar MU, 135/95+ L3: 6/3 Bar MU,… Read more »

170726

CrossFit9 – WOD Metcon Metcon (Time) 22 Minute AMRAP: 300 M Row 30 Hammer Hit 30 Sit-up 30 Goblet Squat (G/Y) 30 Push-up 30 Thruster (45/35)