Allison's Miles CrossFit WODs
While there are many types of workouts well-known by the CrossFit community (often called Workouts of the Day or WODs), one of the most popular ones is the 21-15-9 workout. Here's how it works.
"21159 Complex" WOD
WOD Level 1. 15-12-9 Reps of Each for Time: V-Up; Dumbbell Push Press; After each round, run x 100m (or row x 150m) f. Level 2. 21-15-9 Reps of Each for Time: Toes to Bar; Shoulder to Overhead (115/85) *After each round, run x 100m (or row x 150m) MOBILITY. Work on yourself! Spend some time after class mobilizing soft tissue and trouble areas
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Assault Bike 21-15-9 - crossfit workout (WOD) from Couplet,Bodyweight,For-Time workouts categories in English. WOD Assault Bike 21-15-9 duration and records, workout strategy, tips and descriptions. Modality: GM3 rounds for time of:Assault Air Bike ,Push-Ups ,,Air Squats
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21-15-9 Workouts (WODs) (sorted by newest) Menu. Random WOD; Daily Training Programs. Join ELEMENT (for all) Join ATHENA (for women) Hire a Coach to Design Your Program; Explore WODs. See Featured WODs; Browse Popular WODs (Free) Browse All WODs (Paid) Browse WOD Collections.
Team Series 17 1 Wod
The CrossFit program has a range of WODs —workout of the day—of which 21-15-9 is a classic, named by Greg Glassman as Fran. Fran. A CrossFit classic benchmark workout, Fran is a great workout, and even if you've mastered it in record time, it's worth periodic revisiting to test your fitness and time against your previous effort..
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GHD and wall balls (normal walls balls to easy take a heavier ball) Assault bike calc and burpees. Or make it a 21-15-9 with 3 movements Light jerks -> Box jumps -> t2b Cleans -> abmat sit ups -> KB swings. or 21-15-9 with a movement in other numbers such as 3-2-1 ropeclimbs or 42-30-18 doubles. I love the 21-15-9. 4.
"The Quick and the Dead" WOD For Time 3915211593 CrossFit Pinterest Dupes, 21st
9 wall walks 90 double-unders 15 wall walks 150 double-unders 21 wall walks 210 double-unders. Time cap: 15 min. Workout Description & Scorecard . 21.1 brought to you by. Download the workout description and scorecard for your division: Workout Description; Movement Standards;
"Strongman's Cardio" WOD
21-15-9 reps for time of: Wall-ball shots Row (calories) ♀ 20-lb. ball to 9-ft. target ♂ 30-lb. ball to 10-ft. target. Post time to comments. Scaling: This workout is quick. Use a medicine ball weight that is challenging but will require few breaks on the wall-ball shots. Intermediate Option:
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Crossfit classic 21-15-9 W.O.D. '21-15-9' is one of the crossfit workout repetition routine. In a 21-15-9 classic the athlete performs 21 reps of each movement followed by 15 and 9 movements of each exercise. Anuj tells you how to perform it with a blend of powerful exercises.
"Open 15.5" WOD
The "21-15-9 Complex" Workout of the Day (WOD). How to do " 21-15-9 Complex " WOD. Good scores for "21-15-9 Complex". Movement explanations. Video demos. Background story. And more.
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21-15-9 Reps For Time. Thrusters (95/65 lbs) Pull-Ups; Read Also: Sports Nutritionist's review of Optimum Nutrition's Serious Mass Supplement. 4. "Open 15.5″ 2015 CrossFit Games Open WOD. 27-21-15-9 Reps for Time. Row (calories) Thrusters (95/65 lbs) 5. "Coe" Hero WOD.
"Diane" WOD
21-15-9 Bodyweight Workout. To complete this workout, you'll begin by doing 21 repetitions of each exercise. For the exercises that require you to do the exercise on two legs, you'll do 21 reps on each leg (or 42 total repetitions). Yes, that means you'll be starting with 42 total jumping lunges… I told you this one wasn't going to be.
21159 Reps for Time Burpees; Kettlebell Swings (1.5 pood); Time Cap 7 minutes
21-15-9 Assault Bike Cals Thrusters 15-12-9 Row Cal Pistols 12-9-6 Burpees over the bar OHS. Does it feel like your fitness results are stuck? WODCONNECT is the best solution for tracking, coaching and managing functional training. It's free to use! Sign up via email Log in via email.
91 21159 Workouts (WODs) in 2021 Workout, Rogue fitness, Crossfit workouts
The Fran WOD is one of the original Girl WODs and is a staple of CrossFit. Athletes must perform 21 thrusters (95/65lb) followed by 21 pull-ups, 15 thrusters followed by 15 pull-ups and 9 thrusters followed by 9 pull-ups, all as quickly as possible. Fran is a Crossfit benchmark WOD used to assess an athlete's progress over time.
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If we visit the CrossFit.com message board, a 2003 post from Tom Corrigan offers some perspective on the dreaded 21-15-9. "The decreasing nature refers to the 'decay-rate' experienced by people who do them with a fixed weight," he wrote. "You do the first set of 21, and when you do the set of 15, your strength has 'decayed' such.
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21-15-9 reps of: Barbell Thrusters (95 lbs., men; 65 lbs., women) Pullups; COACH'S TIP "Fran is probably the most well-known WOD around the world. This workout takes some of the world's fastest just under two minutes," says Cooperstock. FACT: CrossFit Max Effort is located in the City of Sin…and sweat!