CrossFit9 – CrossFit WOD

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Finisher

Farmer’s Carry (400m carry)

L1: B/P

L2: G/Y

L3: R/G

CrossFit9 – CrossFit WOD

Strength

Push Press (3 x 3-5)

Accessory: 3 x 12 banded face pull

Push Jerk (3 x 2)

Metcon

Metcon (Time)

4 rounds for time:

350m row

15 deadlifts

4/2 ring muscle ups

L1: 95/65; 10 ring dips

L2: 205/135

L3: 225/155

CrossFit9 – CrossFit WOD

Strength

Back Squat (4 x 3-5 reps)

Accessory: 3 x 15 banded glute bridges

Metcon

Metcon (AMRAP – Reps)

5 minute AMRAP:

Buy-in: 400m run

Then, max rounds:
 15 handstand push-ups, 15 hang power cleans

Rest 2 minutes

5 minute AMRAP:

Buy-in: 400m run

Then, max rounds:
 15 handstand push-ups, 10 hang power cleans

Rest 2 minutes

5 minute AMRAP:

Buy-In: 400m run

Then, max rounds:
 15 handstand push-ups, 5 hang power cleans

Score = total reps of HSPUs and hang power cleans

L1: 45/35

L2: 95/65; 11/85; 135/95

L3: 115/85; 135/95; 165/115

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

In teams of 2…

30 minute AMRAP: (Relay style)

8/6 calorie ski or echo bike

8 shoulder to overhead

8 burpees over bar

L1: 45/35

L2: 95/65

L3: 135/95

CrossFit9 – CrossFit WOD

Strength

Bench Press (4 x 4-6 reps)

Accessory: 3 x 15 banded lat pushdowns

Metcon

Metcon (Time)

For time:

400m sled pull (bodyweight)

30 ring dips or 10/8 ring muscle ups

40 deadlifts

60 KB swings

80 wallballs

L1: 95/65; B/P

L2: 205/135; R/G russian

L3: 225/155; R/G American

CrossFit9 – CrossFit WOD

Weightlifting

Clean complex (12 minute EMOM)

1 power clean

+ 1 front squat

+ 1 shoulder to overhead

Metcon

Metcon (Time)

6 rounds for time:

200m run

14 single arm DB snatches (7R/7L)

8 toes to bar

L1: 25/15+

L2: 35/25+

L3: 50/35+

CrossFit9 – CrossFit WOD

Strength

Back Rack Reverse Lunge (4 x 4-6)

3 x 10 per leg single leg deadlift

Metcon

Metcon (AMRAP – Reps)

5 x 3 minute AMRAP:

12 calorie ski or echo bike

15 box jumps

Max thrusters

Rest 90 seconds between AMRAPs.

L1: 45/35

L2: 75/55

L3: 95/65

Score = thruster reps

CrossFit9 – CrossFit WOD

Strength

Strict Press (4 x 3-5)

Pendlay Row (3 x 8-10)

Metcon

Metcon (Time)

3 rounds for time: (16 minute cap)

500m row or 1000m bike erg

15 hang power snatch

30 sit-ups

L1: 45/35

L2: 75/55

L3: 105/75

CrossFit9 – CrossFit WOD

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds)

In teams of 2… relay style

30 minute AMRAP:

100m run or 250m bike erg

6 squat cleans

8 burpee box jump overs

L1: 45/35

L2: 105/75

L3: 155/105