CrossFit9 – CrossFit WOD Weightlifting Clean and Jerk (Establish a heavy unbroken set of 3) 20 minutes Metcon Metcon (Time) 5 rounds for time: 200m run 6 clean and jerks (185/125)
CrossFit WOD – Mon, Apr 15
CrossFit9 – CrossFit WOD Benchmark Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*
CrossFit WOD – Mon, Apr 15
CrossFit9 – CrossFit WOD Benchmark Murph Prep Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*4 minute cap for each round Scale to fit within this time frame
CrossFit WOD – Sat, Apr 13
CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP 20 burpees 4 rope climbs (15 ft) 100m run each – One partner works at a time Rest 3 minutes 15 Minute AMRAP 50 Air Squats 30 cal bike 100m run each
CrossFit WOD – Sat, Apr 13
CrossFit9 – CrossFit WOD Partner Hero Workout Wes (Time) For Time 800 meter Run (with 25/15 lb Plate) Then: 14 Rounds of: 5 Strict Pull-Ups 4 Burpee Box Jumps (24/20 in) 3 Cleans (185/135 lb) Then: 800 meter Run (with 25/15 lb Plate)U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina,… Read more »
CrossFit WOD – Sat, Apr 13
CrossFit9 – CrossFit WOD Partner Hero Workout Wes (Time) For Time 800 meter Run (with 25/15 lb Plate) Then: 14 Rounds of: 5 Strict Pull-Ups 4 Burpee Box Jumps (24/20 in) 3 Cleans (185/135 lb) Then: 800 meter Run (with 25/15 lb Plate)U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina,… Read more »
CrossFit WOD – Fri, Apr 12
CrossFit9 – CrossFit WOD Strength Strength (Checkmark) 7 sets (As Heavy As Possible): 15/15 HEAVY D-Ball Marches 40-meter sled push (one way in p-lot) – Rest 1-2 min between sets.d-ball and sled can be performed in any order; complete both as fast as possible then rest. If needed, alternate with partner/team rest while other are… Read more »
CrossFit WOD – Fri, Apr 12
CrossFit9 – CrossFit WOD Strength Metcon (Checkmark) Complete In Any Order: 400m single arm farmer carry (200m/200m) 50/40 Cal Echo bike 50 D-Ball Over Shoulder (25/25) Accumulate 2 minute in handstand holdL1:B/P; 40/30 L2: G/Y; 50/60; L3: R/G; 80/70+; unbroken hs hold Handstand: Pike on box Wall facing Kick up to wall Partner spotting (alternate… Read more »
CrossFit WOD – Thu, Apr 11
CrossFit9 – CrossFit WOD Skill EMOM (Checkmark) Every 2:00 for 5 sets: 30 double-unders 1-5 strict practice reps* – Practice reps must be unbroken – otherwise rest the remainder of the time. Dips can be performed on the Parallel BarsL1: 1-5 slow push-ups L2: 1-5 slow dips L3: 1-5 strict ring muscle ups Benchmark Elizabeth… Read more »
CrossFit WOD – Wed, Apr 10
CrossFit9 – CrossFit WOD Weightlifting Snatch (Every 2:00 for 10 rounds: 1 perfect snatch ) 20 minutes total Metcon Metcon (Time) 3 rounds for time: 40 Russian kettlebell swings (G/Y) 20 box jump-overs (24/20)Strive to JUMP regardless of the height. Lower the height of the box as needed in order to practice “jumping”