CrossFit WOD – Sat, Apr 6

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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 was a well-rounded and skilled athlete. According to his friends, he “prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“

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
Perform partner style. Run together, complete a full round before switching with the resting partner. Each partner will do 7 rounds, alternating with each other

CrossFit WOD – Sat, Apr 6

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CrossFit9 – CrossFit WOD

Metcon

Partner Relay Style (AMRAP – Rounds and Reps)

15 Minute AMRAP

10 burpees

5 strict pull-ups

100m run

– Relay style

One partner completes a full round as fast as possible, then switch

Rest 3 minutes then switch to second AMRAP

15 Minute AMRAP

20 Air Squats

10 cal bike sprint

100m run each

– Relay style

One partner completes a full round as fast as possible, then switch

CrossFit WOD – Fri, Apr 5

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CrossFit9 – CrossFit WOD

Strength

Bench Press (5 x 5 )

Bent Over Row (5 x 5)

Metcon

For Time (Time)

1 mile run

50 power cleans

50 back squats

1k row
L1: 45/35

L2: 95/65

L3: 135/95

CrossFit WOD – Fri, Apr 5

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CrossFit9 – CrossFit WOD

Strength

Bench Press (5 x 5 )

Bent Over Row (5 x 5)

Metcon

For Time (Time)

1 mile run

50 power cleans (95/65)

50 back squats (95/65)

1k row
light, fast, big sets

CrossFit WOD – Fri, Apr 5

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CrossFit9 – CrossFit WOD

Strength

Bench Press (5 x 5 )

Bent Over Row (5 x 5)

Metcon

For Time (Time)

1 mile run

50 power cleans 95/65

50 back squats 95/65

1k row
light, fast, big sets

large classes can start or end on the rower

CrossFit WOD – Thu, Apr 4

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CrossFit9 – CrossFit WOD

Strength

Front Squat (5 x 5)

For time (Time)

For time:

5 hang snatches

20 hand-release push-ups

15 cal row

10 hang snatches

20 hand-release push-ups

15 cal row

15 hang snatches

20 hand-release push-ups

15 cal row
RX: 115/75

CrossFit WOD – Thu, Apr 4

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CrossFit9 – CrossFit WOD

Strength

Front Squat (5 x 5)

For time (Time)

For time:

5/5 db snatches

20 hand-release push-ups

15 cal row

10/10 db snatches

20 hand-release push-ups

15 cal row

15/15 db snatches

20 hand-release push-ups

15 cal row
L1: DB snatches use a slightly heavier weight then you are use to (this is the goal for today)

L2: 55/40+

L3: 70/50

CrossFit WOD – Wed, Apr 3

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CrossFit9 – CrossFit WOD

Skill

Skill (Checkmark)

16 Minute EMOM

Handstand Hold x 30-60 sec

L-Sit Hold x 20-30 sec

Jefferson Curls with weight x 3-5

Rest
handstand – pike hold on box, wall facing, freestanding, p-bars

l-sit – tuck, SL tuck, two legs out, V

j-curl – slow + weighted + deficit – stand high enough so the weight does not touch the floor

For Time (AMRAP – Rounds and Reps)

15 Minute AMRAP

5 wall walks

100m farmers carry (G/Y)

15 toes to bar

200-m run

Metcon

CrossFit WOD – Tue, Apr 2

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CrossFit9 – CrossFit WOD

Strength

Deadlift (Establish a heavy set of 5
5-7 sets)

use 40-50% of your heaviest set for the metcon

Metcon

For Time (Time)

For time:

20*18*16*14*12*10*8*6*4*2

Deadlifts (115/85)

*30 double unders between each set
L1: 30-50 single unders

L3: 50 double unders