CrossFit9 – CrossFit WOD
Strength
Overhead Squat (5 x 3)
Drop Snatch (3 x 5 with an empty barbell or PVC.)
Metcon
Metcon (Time)
4 rounds for time
1000 Bike Erg
15 Power Snatch
25 Wallballs
L1: 45/35
L2: 95/75
L3: 115/75
4 rounds for time
1000 Bike Erg
15 Power Snatch
25 Wallballs
L1: 45/35
L2: 95/75
L3: 115/75
3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.
5 x 3 minute AMRPAPs
250m/200m Row
20 SDLHPs
Max burpee over bar
Rest 90 sec between rounds
L1: KB
L2: 75/55
L3: 95/65
For Time
10 Thrusters (95/65 lb)
15 Bar-Facing Burpees
20 Thrusters (95/65 lb)
25 Bar-Facing Burpees
30 Thrusters (95/65 lb)
35 Bar-Facing Burpees
In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
To learn more about Omar click here
10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes
Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.
Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.
Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.
Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.
To learn more about Emily click here
In Teams of Two,
30 Minute AMRAP
60-calorie row
50 toes-to-bars
40 wall-ball shots (20/14)
30 cleans (135/95)
20 muscle-ups
Based on CrossFit Open Workout 14.4
8 rounds for time
10 SDLHP
12 Hand release, push-up
L1: KB
L2: 75/55
L3: 95/65
3 rounds:
20 bicep curls
20 ab rollout
3 Rounds for time
200 Farmer carry
300m Ski
3 Wall Walk
30 DB Snatch (15/15)
L1: KB
L2: 75/55
L3: 95/65
3 rounds:
20 bicep curls
20 ab rollout
Start a new Clean cycle
14 Minute AMRAP
12 Handstand Push Up
12 Back Rack Lunges
24 Sit-up
L1: 45/35
L2: 115/85
L3: 185/125; GHD
Tabata (8 rounds x 20 sec work / 10 sec rest)
Echo bike
Deadlift
Ring Muscle Up or Dips
Bar facing burpees
Rest 1 minute between movements