21-15-9 . 3 Deadlifts (345#) 5 Over-the-bar Burpees; 7 HSPU; The deadlifts were brutal.

GNC Fueled CrossFit WOD Box Jumps, Thrusters, Deadlifts 21-15-9. Do 21, 15, 9 reps for time of: Deadlifts (225lbs for men, 155lbs for women) Handstand push-ups; Diane WOD Benchmark Workout . 5 Handstand Push-Ups.

Pick options that are challenging but dont slow you down. This is a high intensity workout so you are trying to complete it in the quickest time possible while maintaining good form. Time cap: 12 minutes. Add 5 more deadlifts every round (10,15,20,25) while completing 15 box jumps between each set. Burpees. 1 Rep Max Bench Press. And I've been working on my box jumps, thrusters, and other things like pistols, HSPU's, things like that. Clovis. 16:00 AMRAP: 18/14 Calorie Ski Erg. Compare to 130526. Strength. Posted by CrossFit Pen Y Bont at 23:45 No Keep intake to levels that will support exercise but not body fat. May 9, 2022. Today were going with a soft 10 minute time cap. 2014 Regionals event 5.

That year, Akinwale finished in 3:27. Severin For time. FOR TIME 70 DUs 21 Box Jump Over 24/2012 Snatch 115/8570 DUs 18 Box Jump Over 9 Snatch70 DUs 15 Box Jump Over 6 Snatch

RELATED ARTICLES MORE FROM AUTHOR. Low Deadlift weight meant I could do all rounds unbroken worked out well. Try again with same parameters. Older Posts Home. Box Jumps 24/20 *Be extra careful on the box jumps after the deadlift!! Post your time to the CrossFit Forum. A post shared by John Avenido (@javenido1987) 21-15-9 DB Bench Press (50/35s) Box Jumps (24/20) Post slowest time for the 200m and time for the WOD. Then, 21-15-9 rep rounds for time of: 45/30 lb Sumo deadlift High pulls (Beginner: 30/20 lbs) 24/20 Box Jump. 21-15-9 reps for time of: Deadlifts Box jumps Handstand push-ups. View Public Whiteboard. 30 Single-Unders. June 27, 2022 CrossFit9 CrossFit WOD. 062322. 15 minute time cap. A For time 50 Strict handstand push up *Every break 20 Double unders *Time cap 10min. Background: 21-15-9 Complex was the 6th of 13 total WODs for the 2014 CrossFit Games. 101: Practice the Rope Climb and its progressions. At the bottom, the chest (nipple-line or above) must touch the floor and the hands must be lifted. 3 rounds for time of: 50 Squats; 7 Muscle-ups; 135 lb Hang power cleans, 10 reps; Heavy DT. For Time: 800m Run. All video submissions should be uncut and unedited in order to accurately display the performance. 45 Wall ball (9/6 kg) 30 Sumo deadlift high pull (35/25 kg) 15 Box jump (24/20 in) 30 Sumo deadlift high pull (35/25 kg) 45 Wall ball (9/6 kg) 60 Calorie row *EMOM perform 3 burpees. 185 lb. WORKOUT OF THE DAY 01.11.2021 Strength . L3: 115/85 Finisher Sit-ups (100 sit-ups or 50 GHDs) 220627. 21-15-9 reps for time of: Deadlifts Box jumps Handstand push-ups (Masters Men 55-59, Masters Women 55-59) 21-15-9 reps for time of: Deadlifts Box jumps Handstand push-ups with 2-inch riser Men use 225 lb., 24-inch box Women use 155 lb., 20-inch box Men use 185 lb., 24-inch box

2 standard dips = 1 ring dip. For time: Run 10 miles 150 Burpee pull-ups. June 27, 2022. Deadlift. 10 Burpee box jump (step down) @24/20 *resume on the rep from previous round. 5 Rounds for Time. 3 Rounds For Time. Deadlift 10,8,6,6,4 adding 5lbs to each set over last session 2. Post time to comments. April 9. WOD 21-15-9. 4 Sets, For Quality: 6-8 Half Kneeling Landmine Press B For time 21-15-9 Deadlift (185/125) Box jump (#4/#3) I did it last time in just over 10 minutes, so I think that improvement in such a short time is doable. Deadlift 5-5-5 & Chipper: Rows, Air Squats, Deadlifts, and Bar Muscle-ups June 17, 2022; Snatch Balance 3-2-1-1-1 & 8 RFT: Rows and Single Arm Dumbbell Overhead Squats June 16, 2022; Lifting: Bent Over Barbell Rows and Strict Handstand Push-ups & AMReps 18 mins: KB Swings, Box Jump Overs, Runs June 15, 2022 WOD 3 Rounds 8BMU/9BPU/10JBMU 8 Burpee Box Jumps 24/20/20 step ups. Row (calories) Double-Unders 2x singles =1 DU. 9 Box jumps; Duration: 30 minutes; Johnson. Deadlifts (275/185) Box Jumps (30/24) Target time: 6-8 minutes. Brandon Farmer June 28, 2022. Jump rope is single unders 0 Comments / Uncategorized. Strength Back Rack Reverse Lunge (4 x 8 per leg) Accessory: 3 x 10 KB or DB Romanian deadlift. Posted by Dedicated Warrior at box. Twitter. Essentially, you do each movement in the workout, with a fixed weight, for 21 reps, then 15 reps, then 9 reps, for time. Scaling this WOD This couplet is a sprint. Box Jumps (24/20) Scaling Option 2: 21-15-9. Double Dumbbell Deadlifts (moderate) Box Step Ups (20/16) WEDNESDAY, MAY 18th. 60 Air Squats. Dumbbell Deadlifts; Strict Handstand Push-ups; Loredo: 6RFT. Facebook.

Sections of this page. MOBILITY .

Stand about a foot away from the box, with both feet together. Finished in 6:54.

Posted in Blog | Tagged bench press, overhead squat, sumo-deadlift high pull Back Squat, Wall Balls, SDLHP, & Box Jumps. 21-15-9. Tuesday Dec 30, 2014. If you need to break it up, it should only be 2 sets max. Wednesday, 21 June Strength: Deadlift 1-1-1+ Accessory a) Straight Leg Deadlift 5 x 12 @ 50% b) Pistols 5 x 12 (add weight if youre able) WOD: 21-15-9 Wall Balls @ 20/14 Box Jumps @ 30/24 Thursday, 22 June Strength: 5 Rounds a) 2x Hang Snatch + 1 Overhead Squat b) Ring Dips 6+ add weight if able (medicine ball in between legs) WOD: For Time 20 Sit-ups. box. Sit-Ups. Strength: Press From Split 5x3 climbing start at 50% of Heavy 1 from Thursday October 12 Deadlift 20 rep max 3 rounds climbing to an unbroken 20 Wod 21-15-9 @60% of heavy double Deadlift Box jump. Box Jumps: 5 sets of 20 secs. In Part 2 athletes will complete a 21-15-9 of Deadlifts and Double Dumbbell Push Jerks, Running 200 Meters in between each movement. Five rounds of: Run 400 meters 30 Glute-ham sit-ups 250 pound Deadlift, 15 reps Murph For time. 21-15-9: Wallballs (20/14) Box Jumps (24"/20") Brandon Farmer June 21, 2022. Deadlifts more. 16:00 AMRAP: 18/14 Calorie Ski Erg. Kettlebell The movements: Deadlifts (225/155lbs) + Burpees. 10 burpee box jump overs. This is a burner and should be treated as such.

WODs. Sumo highpull deadlift 75/55 Box jump 24/20 Push press 75/55 Calorie row Rest Posted by Jesse Williams at 7:53 PM 80-60-40 double unders On the 10:00 21-15-9 Box jump overs 24/20 Deadlifts 225/155 Posted by Jesse Williams at 7:54 PM No comments: Email This BlogThis! Strength in Balance (8.30 - 9.30 am) The next 8 weeks will focus on common issues that lead to lower back pain. 1: Metcon (Time) 21-15-9 Deadlift @moderate. Dominik Kaleniak. Wear red to Remember Everyone Deployed. BTWB. 15 clean and jerks, 95 lb. This WOD is no joke and most people will have to scale the deadlifts down so they can hit the 21 reps. Austin Malleolo got a mind-bending 3:19 in this even at the 2015 regionals and Elisabeth Akinwale got an absolutely insane 2:45! Pull-Ups. 15 sec. About the wod.

24 squats;

50ft Handstand Walk or 1 min hold 275 lb. Warrior Strong No Excuses Hotel Workout. Ex: 44, 6:10 Rx.

9 handstand push-ups 21 deadlifts, 315/205 lb. Deadlifts @ 60%.

36/24 Box Jumps 95#/65# Thrusters 135#/95# Deadlifts 21-15-9 . Perform 1 rep for the first minute, 2 reps for the second minute, 3 reps for the third minute and so on until you cant complete the required number of repetitions for the given minute. For all of you looking for a pure deadlift workout, this one should be right up your alley. Pick any weight you want but you cant change the weight once you start. Men use 225 lb., 24-inch box Women use 155 lb., 20-inch box. Swing arms up rapidly opening the hips and jumping off the ground with both feet landing on the box. Deadlifts (225# / 155#) Handstand Push-ups. 21 Box Jumps 20" 15 comments. 5 Sets of 4. Box Jumps (24/20) Posted in WODs | Leave a reply Monday 091916. Related: CrossFit WOD 180111 Tips With David Tittle The Deadlift The Box Jump. 2k Row . Box Jump Overs (24/20) * 400 Meter Run. B. Met-con 20 4 on / 1 off x4* 5 Clusters @135/95.

Finisher Deadlifts have ALWAYS been a not so strong lift for me, but my goal is to do the 21-15-9 workout (it's with 185#) in under 10 minutes. 40 Push-Ups. Then, 15-12-9-6-3 rep rounds for time of: PVC Overhead Squats Sit-ups Burpees. 1 RM Clean and Jerk. Deadlift (225 lb / 115 lb) Handstand push-ups. In memory of U.S. Army Cpl. Posted by Dedicated Warrior at 7:11 AM No comments: Email This BlogThis! For Total Reps: 10 x No Touch Deadlift @ 165lbs/75kg (stop just below the knee) 10 x Box Jump; Rest 40 seconds; Results: Metcon 15:01 including rests. Box jump This is a two-foot jump onto the box. The hips and knees must open fully at or above the height of standing on the box. 30 Clean & Jerks, 135 lbs; Diane 21-15-9 for time of. Ring Dip (135#/95#) 11 comments. 10-8-6-4-2 Box Jumps (24/20) 9-7-5-3-1 Dumbbell Thrusters (2x40s/25s) Sign Up for Our Programming Wod Type: For Time Mayhem Daily Wods. Do 21 Deadlits and 21 Ring Dips, followed by 15 Deadlift and 15 Ring Dips, followed by 9 Deadlift and 9 Ring Dips. The final stage of the eigth annual CrossFit Games and were held on July 22-27, 2014, at the StubHub Center in Carson, California. Hips should be above parallel. 15 burpee box jump-overs. 21 handstand push-ups 15 deadlifts, 225/155 lb. Five rounds of: 7 Muscle-ups 21 Burpees. Deadlift 225/155. The box jumps should also be at a height you can continuously jump. Keep moving) - 10 Toes to bar - 10 Power cleans - 10 Thrusters - 10 Box jump overs (24/20) - 10 OHS (use two bars. 400 meter run; 21 Ketlebell Swing, 1.5pood; 12 Pull ups; 185 lbs Deadlift; 24" Box Jump; Begin each round with a 50 meter bear crawl Grace For time of.

Practice Handtand Walks Beginner support from wall/box Intermediate going for distance June 27, 2022. Posted on September 19, 2016 by Juan. When athletes reached the box jump overs and started racing full-on, it was like the Games final had arrived early. Miyamoto Musashi, Book of the Five Rings - required reading! Learn more here. 8 x Single Leg Deadlift @ 32kg Right; Rest 30 seconds; 8 x Single Leg Deadlift @ 32kg Left ; Rest 60 seconds; Then 10 rounds for time. June 2, 2013. Double Dumbbell Deadlifts (moderate) Box Step Ups (20/16) WEDNESDAY, MAY 18th. Deadlift Find a heavy double. 500m Row Challenge. STRENGTH . Friday, September 21st, 2007. 200m Run. Jump to.

5 Rounds (NFT) 10 Floor Wipers (45# DBs) 10 Hollow Rocks; My upper abs were on fire in those last couple rounds of hollow rocks. We hope so! Write this time in your book. Scaling Option 1: 21-15-9. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch.

MONTAG 31.08.2020 CROSSFIT STRENGTH Deadlift 7-7-7-7-7 WOD: for time 3 RNDs of 50 Double Unders 15 DB-Thrusters 20/15 3' Rest 3 RNDs of 50 Double Unders 15 C2B-Pull Ups CF-INTERMEDIATE STRENGTH Deadlift 7-7-7-7-7 WOD: for time 3 RNDs of 30 Double Unders 10 DB-Thrusters 20/15 3' Rest 3 RNDs of 30 Double Unders 10 C2B-Pull Ups DIENSTAG 01.09.2020 For time 21-15-9 Seated Shoulder Press, 65/45/35 Front Rack Lunges, 65/45/35 (21 each leg, etc) Burpee over Bar.

box Women: 205 lb., 24-in. Related: CrossFit WOD 180111 Tips With David Tittle The Deadlift The Box Jump. A 21-15-9 is a CrossFit style workout that uses a 21, 15, 9 rep scheme. 21-15-9.

50 Strict Pull-ups 100 Push-ups, release hands from floor at Posted by CraigF at 5:39 PM No comments: 21-15-9 Reps Deadlifts @ 315/225lbs Burpee Pull-Ups. 27-21-15-9 reps, for time of: Wall Ball (20#/14#) Sumo Deadlift High-pull (75#/55#) Box Jump (24/20) Push Press (75#/55#) Row Calories. 21-15-9 reps for time of: Deadlift (275/185lbs) Box jump (30/24) Published by jhannafitness. This item: Deadlift Shin Guards, Box Jump Shin Guard Protector, Smart Shin Shields best workout protection for Deadlifts, CrossFit, Weightlifting, Powerlifting, FRIDAY 110518 . CrossFit Olbia The Wild Box is at CrossFit Olbia The Wild Box. 21-15-9. 21-15-9 Deadlift Box jumps Run - CrossFit Serdika - 17 08 2019 21-15-9 Deadlift Box jumps Run By Roman Atanasov 0 21-15-9 Deadlifts (125/85 kg.) 400m Run.

21-15-9. Posted by Unknown at 6:26 PM No comments: Email This BlogThis! Men: 275 lb., 30-in. Find the right workout, right when you need it. 12:00 to build to a Heavy Squat Clean.

15 box jumps, 24 / 20 inch. Movements: Box Jump Deadlift Thruster. box. Nathan B. Carse, 32, of Harrod. 21-15-9 reps for time of: Deadlifts Box jumps. Strength: Tempo Deadlift (every 1:00) 73 (30X0) MetCon: Welded: For Time: 21-15-9 power snatches (115#/80#) 42-30-18 calorie bike. Time cap: 10 Minutes After Party. 10 Deadlift (95/65) 10 Box jump *Time cap 8min * . deadlifts and 24-inch box jumps in just 2 minutes and 45 seconds. 15 Sumo Deadlift High Pull 53/35. 600-m Run Explore. 1 legless rope climb. Hadnt done floor wipers in a really long time, so was nice to do them for a change. Row 500m; 12 Deadlifts (bodyweight) 21 Box Jumps (24/20) Nasty Girls. 10 Box Step UPS . 15 handstand push-ups 9 deadlifts, 225/155 lb. This item: Deadlift Shin Guards, Box Jump Shin Guard Protector, Smart Shin Shields best workout protection for Deadlifts, CrossFit, Weightlifting, Powerlifting, Compare to 160118. 0 Comments 15 Deadlifts, 250# 25 Box Jumps, 30 *21*15*9* Overhead squat Toes to bar *200m run. Posted in WODs | Leave a reply 10 Burpee Bumper Jumps . 21-15-9 . WEEK of WORKOUT's 5.9.22 - 5.14.22. Remember to breathe! Crossfit Workouts At Home 5 Rounds For Time; 12 Push Presses (135/95 lb); 20 Box Jumps (24/20 in) Gabriela Ocasio.

Both feet must be on the box together at some point in the rep. You may jump down or step down but you must jump up. SHARE.

Both athletes start behind the line. 30 Pull-Ups. 21-15-9 of: 100kg deadlifts 24" box jumps dips 21 100kg deadlifts 5 40kg press+push press+push jerk+jerk (20 reps total) 15 100kg deadlifts 4 40kg press+push press+push jerk+jerk (16 reps total) 9 100kg deadlifts 3 40kg press+push press+push jerk+jerk (12 reps total) 15-12-9 of: Double KB (53#) Power Cleans to Thrusters Pull-ups 3 rds for time: Monday, June 27, 2022; Metcon Metcon (Time) 21-15-9 Deadlift (225/155) Ring Dips. CF Kids:Varsity(13-17 years)5:00-6:00pm. 21-15-9 reps for time of: Deadlifts Box jumps. 21*15*9. Men: 315 lb., 30-in. Box Jumps (24/20 in) Air Squats. WORKOUT OF THE DAY 20.12.2021 Strength . 21-15-9 | DB Bench | DB Deadlift |Burpee box jump over | #workout #fyp #ellyk #apparel #benchpress #fitness #mayhemathlete Seven rounds of (for time): 8 Muscle-ups; 22 yard Farmer carry 50 pound dumbbells . Friday, May 18, 2012. 225 pound Deadlift, 15 reps 20 Box jumps, 24 inch box 25 Pull-ups.

Workout of the Day: Tuesday June 21. 20 Pull-Ups. Tuesday Dobogai. MONDAY, MAY 9th. 15 Overhead Squats. B. Post time to comments. Complete 2 rounds: Max Rep 50 lbs DB Push Press - 60 seconds Accessibility Help. 10 One Arm Dumbbell Snatch 21-18-15-12-9-9-12-15-18-21 Deadlift 135/85 Box Jump 24/20 Burpee Teammates alternate movements. one for OHS/Power cleans, and one for Thrusters. 21-15-9 reps x 2 for time of: Deadlift (275/185lbs) Box jump (30/24) Team Workout 3 Video Explanation. box Women: 185 lb., 24-in. Monday October 16, 2017.

glute bridge hold Finish with: 6 strict pull ups or 10 ring rows. Share on Facebook.

Crap. 21-15-9. A. 20 Box jumps (24) Run 400m 20 DB Squat Cleans (45lbs each) Run 400m McGhee Rounds in 30 min 275 pound Deadlift, 5 reps 13 Push-ups 9 Box jumps, 24 inch box Michael 3 rounds for time Run 800 meters 50 Back Extensions 50 Sit-ups Mr. Joshua For time. 20 box jumps, 20 Then, 21-15-9 reps for time of: Sumo-deadlift high pulls, 43/30kg. Bench Press 21 -15 9 Front squat 155/105 Box jump * every time you break up the front squat 10 burpees 10 min time cap.

A. 95 lbs Thruster ; Pull Ups; Helen 3 Rounds. B. Posted in WODs | Leave a reply Wednesday 090716. 6 rounds 10 sec L-sit Hold (accumulated) 6/knee Knee OPTIONAL POST WOD . 21-18-15-12-9-6-3 reps for time of: 95 pound Squat clean Double-under 185 pound Deadlift 24" Box jump Begin each round with a 50 meter Bear crawl. Posted on May 6, 2018 by Matt . WOD. 50-ft. handstand walk 21-15-9 reps for time of: Deadlifts Strict ring dips. 12 Deadlift 9 Hang Power Clean 6 Push Jerk 155#/105# 4 comments. 21-15-9 DB Thruster (35/20s) Med Ball Sit Ups (20/14) 400m Run 15-12-9 B. 400 meter run; 21 Ketlebell Swing, 1.5pood; 12 Pull ups; 185 lbs Deadlift; 24" Box Jump; Begin each round with a 50 meter bear crawl Grace For time of. Deadlifts (315/205 lb) Box Jump (30/24 in) This WOD features the heaviest deadlifts so far at 315/205lbs. During the workout push the pace on the Rower, stay consistent on the Box Jump Overs, and break the Deadlifts into manageable sets. Touch device users, explore by touch or with swipe gestures. 21 15 9 Deadlift 100/80kg Box step over x2 db or kb carry. 225 lbs Deadlift;

20 sumo deadlift high pulls, 35/25kg. Elisabeth Akinwale finished 21-15-9 of 205-lb.

90 Air Squats. 10 Box Jumps .

1 Rep Max Overhead Squat. Scroll for scaling options. And coming tomorrow A. Deadlift: 5 rep max. 60 Push-Ups. B.

Do as many rounds in 20 minutes as you can of: 10 SDHP (65lbs) 10 KB Thrusters (30lbs each hand) 10 Box Jumps (20 Box) 10 Burpees Start with 10 deadlifts, followed by 15 box jumps. Box Jumps (76/60 cm.) 15 Deadlifts 30 Box Jumps 45 Hand Release Push-Ups. 5:30 AM 05:30.

Beginner Option 21-15-9 reps for time of: Deadlifts Box jumps. 5 rounds for time of: 12 deadlifts 9 hang power cleans 6 push jerks Men use 205 lb., women use 145 lb. 30 Box Jumps ; 30 Wall Balls (Pair 1 does one round, pair 2 does second round- doesnt need to be synchro but must wait for partner to complete the movement before moving on) 21-15-9 ; Deadlifts ; Handstand push-up (At least one person complete or can do together in pairing) 2pm: In a team of 4.