CrossFit9 – CrossFit WOD

Skill

Metcon (AMRAP – Reps)

3 rounds:

30 Seconds: BO Row

30 Seconds: OH Tricep Extensions

30 Seconds: Rest


30 Seconds: BO Row


30 Seconds: OH Tricep Extensions


30 Seconds: Rest

3 rounds:

30 Seconds: Side Plank Leg Lift (R)


30 Seconds: Side Plank Leg Lift (L)

30 Seconds: Rest

30 Seconds: High Knees


30 Seconds: Russian twist w/ OH press at center


30 Seconds: Rest

Metcon

Metcon (Time)

8 rounds for time:

10 thrusters

10 lunges

10 hollow rocks

:30 rest

CrossFit9 – CrossFit WOD

Skill

2-Mile Run (Time)

Max Effort 2 Mile Run

Metcon

Metcon (AMRAP – Reps)

3 rounds x 1:00 per station:

1. Weighted squat

2. Couch or box dips

3. Ground to jump and touch

4. DB suitcase reverse lunge to knee lift

5. Skater jumps

6. Burpees

7. Prone kick through

8. Rest

CrossFit9 – Zoom LIVE WOD

Skill

2-Mile Run (Time)

Max Effort 2 Mile Run

Metcon

Metcon (AMRAP – Reps)

3 rounds x 1:00 per station:

1. Weighted squat

2. Couch or box dips

3. Ground to jump and touch

4. DB suitcase reverse lunge to knee lift

5. Skater jumps

6. Burpees

7. Prone kick through

8. Rest

CrossFit9 – CrossFit WOD

Skill

Metcon (No Measure)

3 rounds for quality:

1:00 standing leg raise hold (:30/side)

1:00 high knee march step over

1:00 glute bridge hold

1:00 handstand hold or wall sit

1:00 rest

Metcon

Metcon (Time)

For time:

21*18*15*12*9*6*

Deadlifts

Push-ups

*= 20 lateral hops

CrossFit9 – Zoom LIVE WOD

Skill

Metcon (No Measure)

3 rounds for quality:

1:00 standing leg raise hold (:30/side)

1:00 high knee march step over

1:00 glute bridge hold

1:00 handstand hold or wall sit

1:00 rest

Metcon

Metcon (Time)

For time:

21*18*15*12*9*6*

Deadlifts

Push-ups

*= 20 lateral hops

CrossFit9 – CrossFit WOD

Skill

Metcon (AMRAP – Reps)

5 rounds:

:30 max ground to jump and touch

:30 seconds rest

5 rounds:

:30 froggers or pike hold with alternating leg lift

:30 rest

5 rounds:

:30 bent knee hollow hold

:30 rest

Metcon

Metcon (AMRAP – Rounds and Reps)

22 minute AMRAP:

12 Swings

15 Shoulder to Overhead

18 Step ups or Bulgarian split squats

21 Bent over rows

CrossFit9 – Zoom LIVE WOD

Skill

Metcon (AMRAP – Reps)

5 rounds:

:30 max ground to jump and touch

:30 seconds rest

5 rounds:

:30 froggers or pike hold with alternating leg lift

:30 rest

5 rounds:

:30 bent knee hollow hold

:30 rest

Metcon

Metcon (AMRAP – Rounds and Reps)

22 minute AMRAP:

12 Swings

15 Shoulder to Overhead

18 Step ups or Bulgarian split squats

21 Bent over rows

CrossFit9 – CrossFit WOD

Skill

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP:

12 ball or light object pass

12 supermans

12 weighted sit-ups

12 alternating v-ups
rest 2 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP:

2 Jack Push Climbs, 20 Air squats

4 Jack Push Climbs, 20 Air Squats

6 Jack Push Climbs, 20 Air Squats

Continue to add (2) Jack Push Climb per round

Rest‪ 2 minutes ‬

8 minute AMRAP:

2 Ground to overhead, 20 Bicycles

4 Ground to Overhead, 20 Bicycles

6 Ground to Overhead, 20 Bicycles

Continue to add (2) Ground to Overhead per round

CrossFit9 – Zoom LIVE WOD

Skill

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP:

12 ball or light object pass

12 supermans

12 weighted sit-ups

12 alternating v-ups
rest 2 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP:

2 Jack Push Climbs, 20 Air squats

4 Jack Push Climbs, 20 Air Squats

6 Jack Push Climbs, 20 Air Squats

Continue to add (2) Jack Push Climb per round

Rest‪ 2 minutes ‬

8 minute AMRAP:

2 Ground to overhead, 20 Bicycles

4 Ground to Overhead, 20 Bicycles

6 Ground to Overhead, 20 Bicycles

Continue to add (2) Ground to Overhead per round

CrossFit9 – CrossFit WOD

Skill

Metcon (No Measure)

4×10 Wall-facing OH squat (no equipment needed)

4×15 90/90s

Metcon

Metcon (AMRAP – Reps)

Tabata (8 rounds of :20 work/ :10 rest)

1. Elevator Plank

2. Ground to overhead

3. Leg lifts over object

4. Single leg glute bridge (R)

5. Single leg glute bridge (L)

6. Hops (with tuck) over bench or chair

1 minute rest between