CrossFit9 – CrossFit WOD

Skill

Back Squat (5 x 5)

Accessory: 3 x 10 stagger stance RDL (per leg)

Metcon

Metcon (Time)

For time:

9*12*15*21*

Front squat

Calorie echo bike or ski

*12 burpees over bar

L1: 45/35

L2: 95/65

L3: 115/85

CrossFit9 – CrossFit WOD

Skill

Strict Press (4 x 6)

Accessory: 4 x 15 banded face pulls

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

400m ski or 500m row

15 hang power snatches

200m farmer carry

L1: 45/35; B/P

L2: 95/65; G/Y

L3: 115/85; R/G

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

1. 14 minute AMRAP:

Partner A:

8 burpee box jump

12 front rack lunges

Partner B: Calorie ski

Partners A & B alternate after 1 full round

3 minutes rest

2. 14 minute AMRAP:

Partner A:

10 pull-ups

12 overhead squats

Partner B: Calorie row

Partners A & B alternate after 1 full round

L1: 45/35; ring rows; front squats

L2: 75/55

L3: 95/65

Score = accumulated calories over both amraps

CrossFit9 – CrossFit WOD

Skill

Deadlift (5 x 6)

Metcon

Metcon (Time)

For time:

800m run

75 wallballs (20/14#)

400m sled pull

75 KB swings

2000m row

L1: B/P (25/20)

L2: G/Y (50/35)

L3: R/G (Russian)

CrossFit9 – CrossFit WOD

Skill

Handstand Practice (20 minutes to practice)

Get upside down!

Wall handstands

Stationary handstands

Handstand push-ups

Handstand walks

Metcon

Metcon (Time)

10 rounds for time:

100m run

8 thrusters

8 toes to bar

L1: 45/35

L2: 75/55

L3: 95/65

CrossFit9 – CrossFit WOD

Skill

Metcon (Time)

3 rounds:

40/35 calorie echo bike

(or 50/40 calorie ski if large class – prefer echo)

Rest 3 minutes between rounds

Score = slowest round

L1: 30/25 calorie echo bike

Metcon

Hall (Time)

5 Rounds for time of:

3 Cleans, 225#

200m Sprint

20 Kettlebell Snatches, 1.5 pood (10 each arm)

Rest 2 minutes
In honor of U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012
To learn more about Hall click here
L1: DB snatches; 8 power cleans 45/35+

L2: DB snatches

L3: KB snatches

CrossFit9 – 9FIT

Metcon

Metcon (AMRAP – Reps)

28 minute AMRAP:

400m run or 500m row

50 box jumps or step-ups

40 wallballs

30 sit-ups

20 burpees over bar

10 strict press with bar

Finisher:

2 minute accumulated plank hold

CrossFit9 – CrossFit WOD

Skill

Metcon (AMRAP – Reps)

12 minute alt EMOM:

1. 10 bench press

2. 4/2 ring muscle ups

L1: 45/35; 8/5 ring dips

L2: 95/65

L3: 135/95; 5/3 ring muscle ups

Metcon

Metcon (Time)

For time:

10*9*8*7*6*5*4*3*2*1

Back squats

*30 double unders

L1: 45/35

L2: 105/75

L3: 155/105

CrossFit9 – CrossFit WOD

Skill

Front Squat (5 x 5)

Accessory: Banded lateral monster walks 3 x 15

Metcon

Metcon (AMRAP – Reps)

5 rounds x 1 minute stations, each for reps:

1. Single arm DB devil press

2. Deadlift

3. Calorie row or ski

4. Rest

L1: 95/65; 15/10+

L2: 205/135; 35/25+

L3: 225/155; 50/35+

CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

“I Will Survive”

In Teams of 2…

Buy-in: 800m run

100 slam balls

80 pull-ups or ring rows

60 front rack lunges

50 burpees over bar

60 shoulder to overhead

80 box jumps or step-ups

100 double unders

Cash out: 1000m row

L1: 65/35

L2: 95/65

L3: 135/95