CrossFit WOD – Tue, Oct 3

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CrossFit9 – CrossFit WOD

Gymnastics

Weighted Pull-ups (5 x 5 )

Broad Jump (Distance)

5 x 3*

*3 broad jumps for max distance between sets of pull-ups

Metcon

“Dionysus” (Time)

For time

40 DB Step up overs 24/20″

100 Double unders

40 DB Thrusters

100 Double unders

40 DB Hang Clean and Jerk

100 Double unders

40 Devil press

@2×50/35lbs
TC: 20 minutes

Score: Time

KG: 25/15

Scaling options

Beginners

30 Step up over, unweighted

70 Single-unders

30 DB Thrusters @ 25/15 lbs x 2

70 Single-unders

30 DB hang Clean and Jerk @ 25/15 lbs x 2

70 Single-unders

30 Burpees

Intermediate

DBs @ 35/25lbs

50-80 DU (if needed)

Perform

As written

CrossFit WOD – Mon, Oct 2

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CrossFit9 – CrossFit WOD

Strength

Front Rack Lunge (4 x 10 per side)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18 minutes

15 Hand Release Push-ups

15 Deadlift

200m Run
Score: Rounds & Reps

L1: 95/65; incline push up

L2: 185/135

L3: 225/155; ring push up

CrossFit WOD – Sat, Sep 30

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CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

In teams of two

Buy In: 400m run

50-40-30-20-10

Cal Row

Devils Press

Cal Echo Bike

DB Thruster

Cash Out: 400m run
L1: 15/10 (no set of 50)

L2: 35/25

L3: 50/35

CrossFit WOD – Fri, Sep 29

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CrossFit9 – CrossFit WOD

Strength

Bench Press (5 x 3 with tempo)

3 sec down

3 sec pause at chest

fast up

Metcon

Metcon (Time)

4 Rounds for time

200m run

15 push press

15 ring dips
L1: 45/35

L2: 75/55

L3: 95/65

CrossFit WOD – Thu, Sep 28

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CrossFit9 – CrossFit WOD

Strength

Back Rack Lunge (4 x 8 per leg)

Filthy Fifty (Time)

For time:

50 box jumps

50 jumping pull-ups

50 kettlebell swings

50 walking-lunge steps

50 knees-to-elbows

50 push presses

50 back extensions

50 wall-ball shots

50 burpees

50 double-unders

Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball

Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball

CrossFit WOD – Wed, Sep 27

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CrossFit9 – CrossFit WOD

Strength

Strict Press (5 x 5)

Single Arm High Pull between each set 5 x 8 per side

Metcon

Metcon (Time)

4 rounds for time

500m Row

15 Back Squats

50m/50m Suitcase Carry
Score: Total Time

L1: 45/35

L2: 95/65

L3: 135/95

CrossFit WOD – Tue, Sep 26

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CrossFit9 – CrossFit WOD

Strength

Sumo Deadlift (5 x 5)

Metcon

Metcon (AMRAP – Rounds and Reps)

*21*15*9*

Deadlifts

Box jumps

* = 200m run
Score: Rounds & Reps

TC: 18 minutes

Score: Time

L1: 45/35

L2: 185/125

L3: 225/155

CrossFit WOD – Sat, Sep 23

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CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of Two,

30 Minute AMRAP

30 D-Ball Squat

30 D-Ball Over Shoulder

30 Kettlebell Swings

200m Run

30 Pull-ups

30 V-Ups

30 Handstand Push-ups

200m Run
Score: Rounds & Reps

200m Run = 20 reps

L1: B/P: 30+

L2; G/Y; 50+

L3: R/G; 70+

CrossFit WOD – Fri, Sep 22

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CrossFit9 – CrossFit WOD

Weightlifting

Squat Clean (7 x 2)

Metcon

Metcon (Time)

For time

50 Cal Echo Bike

50 Wall balls

50 DB Snatch

50 Wall balls

50 Cal Row
TC: 17 minutes

Score: time

L1: 35 of each movement

L2: 35/25+; 20/14

L3 50/35+’ 20/14

CrossFit WOD – Thu, Sep 21

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CrossFit9 – CrossFit WOD

Strength

Bench Press (5 x 8)

Metcon

Metcon (AMRAP – Reps)

Tabata

8 Rounds – 20 sec work / 10 sec rest

Handstand hold against wall

Suitcase walking lunges

Kettlebell Swing

Push-ups

Rest 1 Minute Between Movements
L1: B/P; Pike HS on box; incline push-up

L2: G/Y

L3: R/G

Extra Accessory

Upper Accessory (Checkmark)

3-5 sets

15 sec DB lateral raise hold

20 Ballistic band pull aparts