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170517

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CrossFit9 – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

2-Way Sled Push (3×45/2×45)

10 D-Ball Over Shoulder

15 Calorie Bike

20 Double KB Front Lunge (Y/B) (10/side)

30 Sit-up

Finisher

Metcon (AMRAP – Rounds)

10 Minute AMRAP:

DB Reverse Fly

DB Lateral Raise

DB Bicep Curl

Tricep Pull-down

170517

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CrossFit9 – 9Fit Bootcamp

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

2-Way Sled Push (3×45/2×45)

10 D-Ball Over Shoulder

15 Calorie Bike

20 Double KB Front Lunge (Y/B) (10/side)

30 Sit-up

Finisher

Metcon (AMRAP – Rounds)

10 Minute AMRAP:

DB Reverse Fly

DB Lateral Raise

DB Bicep Curl

Tricep Pull-down

170516

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CrossFit9 – WOD

Skill

Death by Toes-to-Bar

15 Minute EMOM:

1st Min- 1 T2B

2nd Min- 2 T2B

Increase by 1 rep each minute til 15.
L1: Knee-up

L2: Knee to Elbow

*If you cannot keep going, move to sit-up.

Score is the number of T2B reps in the last minute you are able to complete.

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

Finisher

Metcon (Time)

Mandatory Murph:

1 Mile Run

2 Rounds:

10 Pull-up

20 Push-up

30 Air Squat

170513

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CrossFit9 – WOD

Metcon

Metcon (Time)

In teams of two; for time:

100 Russian KB Swing (L2: G/Y, L3: R/G)

100 Calorie Bike

100 Handstand Push-up

100 Calorie Row

100 Power Snatch

100 GHD or 200 Sit-up

10 x 100 M Run

1 partner works at a time.

** Every time you switch, 5 burpees each or 20 air squats**

170512

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CrossFit9 – WOD

Skill

Weighted Pull-ups (3 Rep Max)

Max Weighted Ring Dip

L1: Work on modification of ring dip

Metcon

2017 Regionals Event 3 (Time)

For time:

100-ft. dumbbell overhead walking lunge

100 double-unders

50 wall-ball shots

15-ft. rope climb, 10 ascents

50 wall-ball shots

100 double-unders

100-ft. dumbbell overhead walking lunge

Men use an 80-lb. dumbbell and 30-lb. ball.

Women use a 55-lb. dumbbell and 20-lb. ball.

Time cap: 16 minutes
L1: 25/20

L2: 50/35

L3: 80/55

170510

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CrossFit9 – WOD

Skill

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP:

5 Walk-outs

10 Wall Walks

20 Shoulder Taps

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

30 Single Arm DB Thruster (15/15)

30 Bicep Curls with bar

30 Back Rack Lunges with Bar

30 Wallball

30 Alternating Toes to Bar