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21 15 9 crossfit workout
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"MEGAN" CrossFit Benchmark WOD: 21-15-9 Rounds for Time: Burpees; Kettlebell Swings (1.5/1 pood); Double-Unders
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Like most light 21-15-9 couplets, this one is short and fast. Intermediate athletes should finish the workout in 4-7 minutes. In an August 11, 2005 post in the CrossFit forum addressed to “Dave” at CrossFit HQ, a member named Ryan Atkins suggested that this workout, “Charlotte,” and four others... Click for more of the background story.
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21-15-9 WOD
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The deadlift will make the box jumps tougher and vice versa. At only 75 total reps this workout is on the shorter end but not quite an all-out sprint for most. Intermediate athletes should finish in 8-12 minutes. With a running clock, perform the ascending/descending (pyramid) repetition scheme of Deadlifts and Box Jumps as fast as possible (“For Time“). Start with 3 Deadlifts and 3 Box Jumps, then 9 of each, then 15 of each, then 21, then back down to 15, 9, and 3 reps.
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Hi everyone! TGIF! This was one heck of a week. I’m thrilled to see the arrival of the weekend and my big Friday night plans include sitting on the couch. I’m cooking dinner and can’t wait to turn on the TV for the first time this week and catch up on Scandal. It’ll be early to bed […]
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Are you ready for week 2? Here’s your challenge: For this week’s challenge, get your booty in gear for FOUR workouts. The type and duration is totally up to you. We all have different fitness levels and preferences, so base...
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Pick one couplet and do 21-15-9-6 for a quick workout!
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"tttTD34" WOD
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For Time; 21 Thrusters (42.5/30 kg); 21 Bar Over Burpees; 400 meter Run; 15 Thrusters (42.5/30 kg); 15 Bar Over Burpees; 400 meter Run; 9 Thrusters (42.5/30 kg); 9 Bar Over Burpees; 400 meter Run
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"21-15-9 COMPLEX"
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21-15-9 Reps for Time of:; Dumbbell Snatches (50/35 lb); Over-Dumbbell Burpees
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The "Volkswagen" benchmark WOD, a classic upper-body strength and gymnastics combo in CrossFit's popular 21-15-9 format, was created by John Welbourn of CrossFit Football (now Johnnie WOD). The oldest mention we've found of this workout, in the CrossFit Forum on June 1, 2009, credits CrossFit Football (CFFB) for having posted it as their workout of the day on that date. The CrossFit Football (CFFB) website is no longer live.
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This "Donkey Kong" workout from CrossFit's YouTube channel originated from a 2007 video featuring several athletes doing the workout on three different levels of a building, with flight(s) of stairs climbed or descended between each movement - like the classic video game, "Donkey Kong." To make the workout more accessible for people who don't have a Donkey Kong-style set of stairs to incorporate into their workout, we've posted the WOD without the stairs element.
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Looking for bodyweight Crossfit workouts that you can do anywhere, anytime? You got it! These seven WODs can be done at home...
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The 1st workout of the 2021 CrossFit Games Open! Score will be the total time it takes to complete the workout or the total number of repetitions completed before the 15-minute time cap. Scaling Options Foundations For Time 1-3-6-9-15-21 x 5-foot Bear Crawls 10-30-60-90-150-210 Jumping Jacks Equipment Free For Time 1-3-6-9-15-21 Wall Walks 10-30-60-90-150-210 Lateral Jumps
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