CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

20 burpees

4 rope climbs (15 ft)

100m run each

– One partner works at a time

Rest 3 minutes

15 Minute AMRAP

50 Air Squats

30 cal bike

100m run each

CrossFit9 – CrossFit WOD

Partner Hero Workout

Wes (Time)

For Time

800 meter Run (with 25/15 lb Plate)

Then:

14 Rounds of:

5 Strict Pull-Ups

4 Burpee Box Jumps (24/20 in)

3 Cleans (185/135 lb)

Then:

800 meter Run (with 25/15 lb Plate)
U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.

Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.
To learn more about Wes click here
Complete in teams of two. Run together, then relay style 7 rounds each. Complete a full round as fast as possible before switching

CrossFit9 – CrossFit WOD

Partner Hero Workout

Wes (Time)

For Time

800 meter Run (with 25/15 lb Plate)

Then:

14 Rounds of:

5 Strict Pull-Ups

4 Burpee Box Jumps (24/20 in)

3 Cleans (185/135 lb)

Then:

800 meter Run (with 25/15 lb Plate)
U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.

Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.
To learn more about Wes click here
Complete in teams of two. Run together, then relay style 7 rounds each. Complete a full round as fast as possible before switching.

CrossFit9 – CrossFit WOD

Strength

Strength (Checkmark)

7 sets (As Heavy As Possible):

15/15 HEAVY D-Ball Marches

40-meter sled push (one way in p-lot)

– Rest 1-2 min between sets.
d-ball and sled can be performed in any order; complete both as fast as possible then rest.

If needed, alternate with partner/team rest while other are working, then directly back to work

Metcon

Metcon (Time)

For time:

50-ft handstand walk (locomotion variation)

25 toes-to-bar

50-ft handstand walk (locomotion variation)

50 alternating DB snatches (50/35)

50-ft handstand walk (locomotion variation)

25 toes-to-bar

50-ft handstand walk (locomotion variation)
Locomotion Variations:

HS Walk

Frogger/Bunny Hops

Lateral Monkey Hops

Mechanical or Gymnastics Bear Crawl

50ft is down and back roughly from red pole to red pole (front to back of gym)

DB snatches should be performed on the perimeter of the room or outside

CrossFit9 – CrossFit WOD

Strength

Metcon (Checkmark)

Complete In Any Order:

400m single arm farmer carry (200m/200m)

50/40 Cal Echo bike

50 D-Ball Over Shoulder (25/25)

Accumulate 2 minute in handstand hold
L1:B/P; 40/30

L2: G/Y; 50/60;

L3: R/G; 80/70+; unbroken hs hold

Handstand:

Pike on box

Wall facing

Kick up to wall

Partner spotting (alternate with each other)

Double db/kb overhead hold

Metcon

Metcon (Time)

For time:

15/15 single arm db hang snatch

50 air squats

400m run

50 toes to bar

400m run

50 air squats

15/15 single arm db hang snatch

CrossFit9 – CrossFit WOD

Skill

EMOM (Checkmark)

Every 2:00 for 5 sets:

30 double-unders

1-5 strict practice reps*

– Practice reps must be unbroken – otherwise rest the remainder of the time.

Dips can be performed on the Parallel Bars
L1: 1-5 slow push-ups

L2: 1-5 slow dips

L3: 1-5 strict ring muscle ups

Benchmark

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
This workout is with Squat Cleans

“Power” Elizabeth is a separate benchmark workout – record as such if you elect to do power vs squat

CrossFit9 – CrossFit WOD

Weightlifting

Snatch (Every 2:00 for 10 rounds:

1 perfect snatch
)

20 minutes total

Metcon

Metcon (Time)

3 rounds for time:

40 Russian kettlebell swings (G/Y)

20 box jump-overs (24/20)
Strive to JUMP regardless of the height. Lower the height of the box as needed in order to practice “jumping”

CrossFit9 – CrossFit WOD

Endurance

Ski, ski, ski (Time)

5 rounds for time:

200-meter ski

– Rest :30 between rounds.

4 rounds for time:

400-meter ski

– Rest 1:00 between rounds.

3 rounds for time:

600-meter ski

– Rest 1:30 between rounds.
Score is total time including rest. Time on clock after your final 600m is your score

Option to use rower for large class – OR with partner – sprint and alternate 1 for 1

For Quality

10 Minute AMRAP (AMRAP – Rounds and Reps)

Complete as many reps as possible in 10:00 of:

10 double-DB box step-overs (35/20 & 24/20)

5 shuttle runs

– 1 shuttle run = 25 ft down/25 ft back.
shuttle run can be from red pole to red pole (down and back = 1); OR measured in p-lot (to cone and back = 1)

CrossFit9 – CrossFit WOD

Endurance

Row, row, row endurance (Time)

4 rounds for time: (6 min cap)

200-meter row (goal less than 1 min per row)

– Rest :30 between rounds.

Then directly into,

3 rounds for time: (9 min cap)

400-meter row (goal less than 2 min per row)

– Rest 1:00 between rounds.

Then directly into,

2 rounds for time: (12 min cap)

600-meter row (goal less than 3 min per row)

– Rest 1:30 between rounds.
This is a high intensity calorie burn day IF you put the effort into it!

Hard cap at 27 minutes, but goal is to finish below this. Score is total time after the last round of 600m row

For Quality

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

10 double-DB box step-overs (35/20 & 24/20)

200m run or 12/10 cal echo bike

10 double DB RDL

CrossFit9 – CrossFit WOD

Strength

Strict Press (5 Sets:
10-8-8-6-6)

If you FEEL like you could do 2+ more reps at each set, then you need to challenge yourself more.

Metcon

Jackie (Time)

For time:

1,000-meter row

50 thrusters

30 pull-ups

Men: 45 lb.

Women: 35 lb.
Must be done in order! Run in heats if needed. Heat 2 can start at an even min mark after heat 1 is off the rower