CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of 2…
28 minute AMRAP:
1000m ski or row
70 KB swings
50 toes to bar
30 hang squat cleans
L1: 45/35
L2: 115/85
L3: 155/105
210828 – 9FIT
CrossFit9 – 9FIT
Metcon
Metcon (AMRAP – Reps)
14 minute AMRAP:
500m bike erg
20 ground to overhead with plate
20 OH lunges with plate
20 Russian twists with plate
3 minutes rest
14 minute AMRAP:
200m run
10 burpees to plate
10 squats with plate halo
10 overhead sit-ups with plate
Metcon (AMRAP – Reps)
14 minute AMRAP:
500m bike erg
20 ground to overhead with plate
20 OH lunges with plate
20 Russian twists with plate
3 minutes rest
14 minute AMRAP:
200m run
10 burpees to plate
10 squats with plate halo
10 overhead sit-ups with plate
210827
CrossFit9 – CrossFit WOD
Skill
Split Jerk (Work up to today’s 1RM)
Metcon
Metcon (AMRAP – Reps)
16 minute alternating EMOM:
1. 10/8 calorie echo bike
2. 12 power snatches
3. Max slam balls
4. Rest
L1: 45/35; 10/8 calorie bike erg
L2: 75/55
L3: 95/65
Score = total number of slam balls
Athletes may be split into two groups starting at station 1 or 2. Each group must go to Max slam balls in the 3rd minute and end with 1 minute of rest.
210826
CrossFit9 – CrossFit WOD
Skill
Sumo Deadlift (6 x 3)
Lateral monster walks 3 x 20
Metcon
Metcon (Time)
2 rounds for time:
800m run
40 wallballs (20/14#)
20 back rack lunges (10R/10L)
L1: 45/35
L2: 95/65
L3: 115/85
210825
CrossFit9 – CrossFit WOD
Metcon
Bulger (Time)
10 Rounds for time of:
150m Run
7 Chest-To-Bar Pull-ups
7 Front Squats, 135#
7 Handstand Push-ups
In honor of Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, died July 3, 2009
To learn more about Bulger click here
Finisher
Optional
400m Farmer’s Carry (Time)
L1: B/P
L2: G/Y
L3: R/G
210824
CrossFit9 – CrossFit WOD
Skill
Single arm half kneeling DB press (3 x 10 per arm)
Superset the above movement with…
3 x 10
Single arm bent over row
3 x 10 overhead tricep extensions or skull crushers
Single arm half kneeling DB press (3 x 10 per arm)
Superset the above movement with…
3 x 10
Single arm bent over row
3 x 10 overhead tricep extensions or skull crushers
Metcon
Metcon (AMRAP – Reps)
12 minute AMRAP:
15 calorie row or 18 calorie ski
2 power cleans
15 calorie row or 18 calorie ski
4 power cleans
15 calorie row or 18 calorie ski
6 power cleans
Continue to increase power clean reps by 2 until 12 minutes.
L1: 45/35
L2: 115/85
L3: 165/115
Score = total reps
Finisher
Metcon (Time)
For time:
50 sit-ups
50 russian twists
50 lying leg raises
210824 – 9FIT
CrossFit9 – 9FIT
Metcon
Metcon (AMRAP – Reps)
6 minute AMRAP:
150m ski or 100m run (in case of rain, 30 seconds of high knees)
20 wallball chest pass
20 OH wallball tricep toss
Rest 1 minute
6 minute AMRAP:
150m ski or 100m run
12 push-ups
12 KB bent over row
Rest 1 minute
6 minute AMRAP:
150m ski or 100m run
20 single leg sit-ups (10R/10L)
10 double KB press
Rest 1 minute
6 minute AMRAP:
150m ski or 100m run
12 ab rollers
12 ring rows
Rest 1 minute
6 minute AMRAP:
150m ski or 100m run
20 Russian twists with WB
20 mountain climbers (20R/20L)
210823
CrossFit9 – CrossFit WOD
Skill
Back Rack Lunge (5 x 5 per leg)
Complete all reps on weaker side, then stronger side.
Accessory: Dumbbell Romanian Deadlift 3 x 10
Metcon
Metcon (Time)
6 rounds for time:
30 double unders
20 hand release push-ups
10 back squats
L1: 45/35
L2: 115/85
L3: 185/125
210821
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
In Teams of 2…
28 minute AMRAP:
40 calorie echo bike
30 power snatches
40 calorie ski
30 sumo deadlift high pulls
400m run (together)
30 burpees over bar
L1: 45/35
L2: 95/65
L3: 115/85
210820
CrossFit9 – CrossFit WOD
Skill
Carry Complex (Time)
SKILL
3-4 Rounds:
100m farmer carry
100m front rack carry
100m single arm OH carry (50m R/50m L)
(Try to go unbroken within the round)
Rest 1 minute between rounds
L1: B/P
L2: Y/B
L3: G/Y
20 minute cap
Metcon
Metcon (Time)
3 rounds for time:
2-way sled push*
20 sit-ups
15 bench press
5 rope climbs
L1: 45/35
L2: 95/65; 2×45/1×45
L3: 135/95; 3×45/2×45
*in case of rain, sub 50ft quadruped plate push