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170420

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CrossFit9 – WOD

Skill

Metcon (Time)

10 Rounds For Time:

3 Power Clean

2 Front Squat

1 Shoulder to Overhead

L1: 45/35+

L2: 105/75+

L3: 135/95+
Rest 5 Minutes

Metcon

Metcon (Time)

3 Rounds for Time:

400 M Run

10 Overhead Squat

L1: 45/35+

L2: 105/75+

L3: 135/95+

Finisher

Metcon (No Measure)

10-9-8-7-6-5-4-3-2-1

Push-ups

Air Squats

L1: Incline Push-up

L3: Vested

170419

By: 0

CrossFit9 – WOD

Metcon

Metcon (Time)

3 Rounds For Time:

200 M Quick Pace Sled Pull (3×45/2×45)

30 DB Lunges (15/side) 35+/20+

30 Box Jump (24/20)

30 Russian KB Swing (G/Y)

30 Sit-up with ball (14/10)

L3: 4×45/3×45, 50+/35+, 30″/24″, R/G, 20/14

Metcon (No Measure)

5 Minute AMRAP:

10 Reverse Fly

10 Bicep Curls

10 DB bench press on floor

170419

By: 0

CrossFit9 – 9Fit Bootcamp

Metcon

Metcon (Time)

3 Rounds For Time:

200 M Quick Pace Sled Pull (3×45/2×45)

30 DB Lunges (15/side) 35+/20+

30 Box Jump (24/20)

30 Russian KB Swing (G/Y)

30 Sit-up with ball (14/10)

L3: 4×45/3×45, 50+/35+, 30″/24″, R/G, 20/14

Metcon (No Measure)

5 Minute AMRAP:

10 Reverse Fly

10 Bicep Curls

10 DB bench press on floor

170418

By: 0

CrossFit9 – WOD

Skill

Squat Snatch (1 Rep Max)

Metcon

Metcon (Time)

For Time:

50 Wallball

5 Toes to Bar

40 Wallball

10 Toes to Bar

30 Wall Ball

15 Toes to Bar

20 Wallball

20 Toes to Bar

10 Wallball

25 Toes to Bar

L1: Candlestick or Knee-up

L2: Knee to Elbow

L3: Toes to Bar ** Toes MUST touch the bar.

Finisher

Metcon (No Measure)

5 x 100M Sprint (Max Effort)

Walk back each sprint

170417

By: 0

CrossFit9 – WOD

Skill

Metcon (Weight)

EMOM: 12 Minutes

ODD: 5 Bench Press

EVEN: 3/1 Bar Muscle-Up

L1: 95/55+; 6 Pull-up or Ring Row

L2: 155/85+; 6 Chest to Bar

L3: 185/105+; 3/1 Bar Muscle Up

Metcon

Metcon (Time)

3 Rounds For Time:

400 M Run

10 Deadlift

L1: 95/65+ or KB

L2: 205/135+

L3; 265/185+
15 Minute Cap

Finisher

Metcon (No Measure)

1 Minute Each:

Prone Plank

Supine Plank

Right Side Plank

Left Side Plank

Straight Leg Windshield Wipers

170415

By: 0

CrossFit9 – WOD

Metcon

Nutts (Time)

10 Handstand Push-ups

15 Deadlifts, 250#

25 Box Jumps, 30″

50 Pull-ups

100 Wall-Ball Shots, 20#

200 Double-Unders

400m Run with a 45# Plate
In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.
To learn more about Nutts click here
Women’s Standards:

Deadlift 175#

Box Jumps 24″

Wallball 14#

400m Run with a 25# plate