CrossFit9 – CrossFit WOD

General Warm-up (Checkmark)

Dynamic warm-up

3 sets:

:20 jumping jacks

:20 mountain climbers

:20 wide-stance air squats

:20 rest

Dynamic stretching

1 set:

5 elbow-to-instep/leg

10 alternating scorpion stretches

10 lying hip crossovers

10 alternating Samson stretches

Squat therapy

Every :30 for 10 sets:

1 wall-facing squat

– Hold the bottom for :05 before standing.

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
– INTERMEDIATE –

For time:

150 wall-ball shots (10/14 lb) (9/10 ft)

– MASTERS 55+ –

For time:

150 wall-ball shots (10/14 lb) (9/9 ft)

Skill Work (Checkmark)

Post-workout

8 sets:

:20 weighted sit-ups

:10 rest

– AT-HOME – (Time)

For time:

150 single-arm DB thrusters (35/50 lb)

– Switch arms as needed.

Stretching (Checkmark)

1 set:

1:00 couch stretch/leg

CrossFit9 – CrossFit WOD

Building Phase & Practice

Deadlift (4 sets:
7 deadlifts
– Build to workout weight or slightly over.)

Handstand push-up practice between sets of deadlifts

Metcon

Diane (Time)

21-15-9 Reps For Time

Deadlifts (225/155 lb)

Handstand Push-Ups
– INTERMEDIATE –

For time:

21-15-9

Deadlifts (125/185 lb)

12-9-6

Handstand push-ups

– MASTERS 55+ –

For time:

21-15-9

Deadlifts (125/185 lb)

Double-DB push presses (20/35 lb)

Alternative Version (Time)

For time:

42 double-DB deadlifts (35/50 lb)

21 pike push-ups

30 double-DB deadlifts

15 pike push-ups

18 double-DB deadlifts

9 pike push-ups

Stretching (Checkmark)

2 sets:

:30 scorpion stretch hold/side

:30 pigeon stretch/leg

Announcements

CF9 HALLO-WOD

Thursday October 31st

Costume and Halloween–themed workout all day long!

CrossFit9 – CrossFit WOD

Building Phase & Practice

Deadlift (4 sets:
7 deadlifts
– Build to workout weight or slightly over.)

Handstand push-up practice between sets of deadlifts

Metcon

Diane (Time)

21-15-9 Reps For Time

Deadlifts (225/155 lb)

Handstand Push-Ups
– INTERMEDIATE –

For time:

21-15-9

Deadlifts (125/185 lb)

12-9-6

Handstand push-ups

– MASTERS 55+ –

For time:

21-15-9

Deadlifts (125/185 lb)

Double-DB push presses (20/35 lb)

Alternative Version (Time)

For time:

42 double-DB deadlifts (35/50 lb)

21 pike push-ups

30 double-DB deadlifts

15 pike push-ups

18 double-DB deadlifts

9 pike push-ups

Stretching (Checkmark)

2 sets:

:30 scorpion stretch hold/side

:30 pigeon stretch/leg

Announcements

CF9 HALLO-WOD

Thursday October 31st

Costume and Halloween–themed workout all day long!

CrossFit9 – CrossFit WOD

Building Phase & Practice

Deadlift (4 sets:
7 deadlifts
– Build to workout weight or slightly over.)

Handstand push-up practice between sets of deadlifts

Metcon

Diane (Time)

21-15-9 Reps For Time

Deadlifts (225/155 lb)

Handstand Push-Ups
– INTERMEDIATE –

For time:

21-15-9

Deadlifts (125/185 lb)

12-9-6

Handstand push-ups

– MASTERS 55+ –

For time:

21-15-9

Deadlifts (125/185 lb)

Double-DB push presses (20/35 lb)

Alternative Version (Time)

For time:

42 double-DB deadlifts (35/50 lb)

21 pike push-ups

30 double-DB deadlifts

15 pike push-ups

18 double-DB deadlifts

9 pike push-ups

Stretching (Checkmark)

2 sets:

:30 scorpion stretch hold/side

:30 pigeon stretch/leg

Announcements

CF9 HALLO-WOD

Thursday October 31st

Costume and Halloween–themed workout all day long!

CrossFit9 – CrossFit WOD

Building Phase & Practice

Deadlift (4 sets:
7 deadlifts
– Build to workout weight or slightly over.)

Handstand push-up practice between sets of deadlifts

Metcon

Diane (Time)

21-15-9 Reps For Time

Deadlifts (225/155 lb)

Handstand Push-Ups
– INTERMEDIATE –

For time:

21-15-9

Deadlifts (125/185 lb)

12-9-6

Handstand push-ups

– MASTERS 55+ –

For time:

21-15-9

Deadlifts (125/185 lb)

Double-DB push presses (20/35 lb)

Alternative Version (Time)

For time:

42 double-DB deadlifts (35/50 lb)

21 pike push-ups

30 double-DB deadlifts

15 pike push-ups

18 double-DB deadlifts

9 pike push-ups

Stretching (Checkmark)

2 sets:

:30 scorpion stretch hold/side

:30 pigeon stretch/leg

Announcements

CF9 HALLO-WOD

Thursday October 31st

Costume and Halloween–themed workout all day long!

CrossFit9 – CrossFit WOD

Building Phase & Practice

Deadlift (4 sets:
7 deadlifts
– Build to workout weight or slightly over.)

Handstand push-up practice between sets of deadlifts

Metcon

Diane (Time)

21-15-9 Reps For Time

Deadlifts (225/155 lb)

Handstand Push-Ups
– INTERMEDIATE –

For time:

21-15-9

Deadlifts (125/185 lb)

12-9-6

Handstand push-ups

– MASTERS 55+ –

For time:

21-15-9

Deadlifts (125/185 lb)

Double-DB push presses (20/35 lb)

Alternative Version (Time)

For time:

42 double-DB deadlifts (35/50 lb)

21 pike push-ups

30 double-DB deadlifts

15 pike push-ups

18 double-DB deadlifts

9 pike push-ups

Stretching (Checkmark)

2 sets:

:30 scorpion stretch hold/side

:30 pigeon stretch/leg

Announcements

CF9 HALLO-WOD

Thursday October 31st

Costume and Halloween–themed workout all day long!

CrossFit9 – CrossFit WOD

Building Phase & Practice

Deadlift (4 sets:
7 deadlifts
– Build to workout weight or slightly over.)

Handstand push-up practice between sets of deadlifts

Metcon

Diane (Time)

21-15-9 Reps For Time

Deadlifts (225/155 lb)

Handstand Push-Ups
– INTERMEDIATE –

For time:

21-15-9

Deadlifts (125/185 lb)

12-9-6

Handstand push-ups

– MASTERS 55+ –

For time:

21-15-9

Deadlifts (125/185 lb)

Double-DB push presses (20/35 lb)

Alternative Version (Time)

For time:

42 double-DB deadlifts (35/50 lb)

21 pike push-ups

30 double-DB deadlifts

15 pike push-ups

18 double-DB deadlifts

9 pike push-ups

Stretching (Checkmark)

2 sets:

:30 scorpion stretch hold/side

:30 pigeon stretch/leg

Announcements

CF9 HALLO-WOD

Thursday October 31st

Costume and Halloween–themed workout all day long!

CrossFit9 – CrossFit WOD

Building Phase & Practice

Deadlift (4 sets:
7 deadlifts
– Build to workout weight or slightly over.)

Handstand push-up practice between sets of deadlifts

Metcon

Diane (Time)

21-15-9 Reps For Time

Deadlifts (225/155 lb)

Handstand Push-Ups
– INTERMEDIATE –

For time:

21-15-9

Deadlifts (125/185 lb)

12-9-6

Handstand push-ups

– MASTERS 55+ –

For time:

21-15-9

Deadlifts (125/185 lb)

Double-DB push presses (20/35 lb)

Alternative Version (Time)

For time:

42 double-DB deadlifts (35/50 lb)

21 pike push-ups

30 double-DB deadlifts

15 pike push-ups

18 double-DB deadlifts

9 pike push-ups

Stretching (Checkmark)

2 sets:

:30 scorpion stretch hold/side

:30 pigeon stretch/leg

Announcements

CF9 HALLO-WOD

Thursday October 31st

Costume and Halloween–themed workout all day long!

CrossFit9 – CrossFit WOD

Building Phase & Practice

Deadlift (4 sets:
7 deadlifts
– Build to workout weight or slightly over.)

Handstand push-up practice between sets of deadlifts

Metcon

Diane (Time)

21-15-9 Reps For Time

Deadlifts (225/155 lb)

Handstand Push-Ups
– INTERMEDIATE –

For time:

21-15-9

Deadlifts (125/185 lb)

12-9-6

Handstand push-ups

– MASTERS 55+ –

For time:

21-15-9

Deadlifts (125/185 lb)

Double-DB push presses (20/35 lb)

Alternative Version (Time)

For time:

42 double-DB deadlifts (35/50 lb)

21 pike push-ups

30 double-DB deadlifts

15 pike push-ups

18 double-DB deadlifts

9 pike push-ups

Stretching (Checkmark)

2 sets:

:30 scorpion stretch hold/side

:30 pigeon stretch/leg

CrossFit9 – CrossFit WOD

General Warm-up (Checkmark)

2 rounds:

2:00 row or bike

10 arm swings across

10 alternating arm swings overhead

10 torso twists

10 inchworms

10 push-ups

241023 (Time)

– RX –

For time:

50 burpees

200 double-unders

50 burpees

– INTERMEDIATE –

For time:

40 burpees

80 double-unders

40 burpees

– BEGINNER –

For time:

25 burpees

100 single-unders

25 burpees

– MASTERS 55+ –

For time:

50 burpees

150 double-unders

50 burpees

Skill Work (Checkmark)

Post-workout

Accumulate:

50 alternating wall-facing handstand shoulder taps

Or…

Handstand walk (150 ft)

Stretching (Checkmark)

Accumulate:

1:00 lacrosse ball foot roll/foot