CrossFit9 – CrossFit WOD
Weightlifting
Clean
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
200m Ski
5 Hang squat clean
10 Burpees
12 Toes to bar
L1: 45/35
L2: 115/85
L3: 165/125
CrossFit WOD – Thu, Jan 18
CrossFit9 – CrossFit WOD
Weightlifting
Clean (7 x 2
2 reps Power clean with 3 second pause in the receiving position
)
Work up to 80% of last weeks 1RM
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP
21 Cal Ski
15 Toes to Bar
9 Hang Power Clean
L1: 45/35
L2: 115/85+
L3: 165/125+
CrossFit WOD – Wed, Jan 17
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
4 rounds for time
1000 Bike Erg
15 Power Snatch
50 Double Unders
L1: 45/35
L2: 95/75
L3: 115/75
CrossFit WOD – Wed, Jan 17
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
CrossFit WOD – Tue, Jan 16
CrossFit9 – CrossFit WOD
Strict Press
Strict Press
Metcon
Fight Gone Bad (3 Rounds for reps)
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.
CrossFit WOD – Tue, Jan 16
CrossFit9 – CrossFit WOD
Strength
Deadlift (5 x 3)
Metcon
Metcon (AMRAP – Reps)
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
CrossFit WOD – Mon, Jan 15
CrossFit9 – CrossFit WOD
Metcon
Omar (Time)
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
CrossFit WOD – Mon, Jan 15
CrossFit9 – CrossFit WOD
Metcon
Emily (Time)
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
CrossFit WOD – Sat, Jan 13
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
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
CrossFit WOD – Fri, Jan 12
CrossFit9 – CrossFit WOD
Strength
Overhead Squat (5 x 2)
Metcon
Metcon (Time)
8 rounds for time
10 SDLHP
12 Hand release, push-up
L1: KB
L2: 75/55
L3: 95/65
Finisher (No Measure)
3 rounds:
20 bicep curls
20 ab rollout