200406

April 6, 2020

CrossFit9 – CrossFit WOD


Skill

Turkish Get Up (4 x 6 (3R/3L))


Try to go unbroken for full six reps

Metcon

Metcon (AMRAP – Rounds and Reps)


5 rounds x ‪3:00‬ AMRAP:
6 thrusters
12 alternating pistols or pistol modifications
18 ground to jump + touch

1 minute rest between rounds
The goal of this workout is to sprint each round.

200405 At-Home Workout

April 5, 2020

CrossFit9 – Zoom LIVE WOD

Metcon

Metcon (No Measure)

4 Rounds (‪20:00‬ Total)

:40s Hollow Hold, :20s Rest (L3: weighted)

:40s Prone Snow Angels, :20s Rest (L3: small plates or DBs)

:40s 3-Count Shoulder Tap, :20s Rest

:40s Wall Sit with a Front Rack Hold, :20s Rest

1 minute rest at the end of each round

Metcon (AMRAP – Rounds and Reps)

AMRAP 1: 10 Minutes*

• 10 weighted squats

• 10 single leg deadlift ( R)

• 10 single leg deadlift (L)

*EMOM: 2 wall walks –or– :30 plank

Metcon (No Measure)

AMRAP 2: 10 Minutes*:

• 10 single arm OH walking lunge ( R)

• 10 single arm OH walking lunge (L)

• 10 weighted good mornings

*EMOM: 6 burpees

200405 At-Home Workout

April 5, 2020

CrossFit9 – CrossFit WOD

Metcon

Metcon (No Measure)

4 Rounds (‪20:00‬ Total)

:40s Hollow Hold, :20s Rest (L3: weighted)

:40s Prone Snow Angels, :20s Rest (L3: small plates or DBs)

:40s 3-Count Shoulder Tap, :20s Rest

:40s Wall Sit with a Front Rack Hold, :20s Rest

1 minute rest at the end of each round

Metcon (AMRAP – Rounds and Reps)

AMRAP 1: 10 Minutes*

• 10 weighted squats

• 10 single leg deadlift ( R)

• 10 single leg deadlift (L)

*EMOM: 2 wall walks –or– :30 plank

Metcon (No Measure)

AMRAP 2: 10 Minutes*:

• 10 single arm OH walking lunge ( R)

• 10 single arm OH walking lunge (L)

• 10 weighted good mornings

*EMOM: 6 burpees

200404

April 4, 2020

CrossFit9 – CrossFit WOD

Skill

1-Mile Run (Time)

Max Effort 1-Mile Run
Or 2 mile bike. Complete before or after the Zoom WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

1. 6 minute AMRAP:

25 swings; 12 Deadbugs

2. 6 minute AMRAP:

25 bicycles; 12 jack push climbs

3. 6 minute AMRAP:

25 straight leg sit-ups; 12 thrusters

4. 6 minute AMRAP:

25 scissor kicks; 12 reverse lunge to OH press

5. 6 minute AMRAP:

25 alternating v-ups; 12 deadlifts

Rest 2 minutes between AMRAPs.

200404

April 4, 2020

CrossFit9 – Zoom LIVE WOD

Skill

1-Mile Run (Time)

Max Effort 1-Mile Run
Or 2 mile bike. Complete before or after the Zoom WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

1. 6 minute AMRAP:

25 swings; 12 Deadbugs

2. 6 minute AMRAP:

25 bicycles; 12 jack push climbs

3. 6 minute AMRAP:

25 straight leg sit-ups; 12 thrusters

4. 6 minute AMRAP:

25 scissor kicks; 12 reverse lunge to OH press

5. 6 minute AMRAP:

25 alternating v-ups; 12 deadlifts

Rest 2 minutes between AMRAPs.

200403

April 3, 2020

CrossFit9 – CrossFit WOD

Skill

Metcon (AMRAP – Reps)

10 minute EMOM:

10 burpees

Metcon

Metcon (AMRAP – Reps)

LONG TABATA

(Stay at each station for 4 rounds of :40 work/:20 rest)

1. Shuffle with rocket jump

2. SDLHP

3. Jack squats

4. Single arm bent over row

5. Skater jump with touch

1 minute rest between stations

200402

April 2, 2020

CrossFit9 – CrossFit WOD

Skill

Metcon (AMRAP – Reps)

3 x 1:00 Stations

1) Ball or light object pass

2) Plank

3) Weighted Sit-up

4) Fire hydrants

5) Side plank leg raises or Jane Fondas

6) Rest

Metcon

Metcon (3 Rounds for time)

On the ‪0:00‬…

3 Rounds:

20 Jumping Lunges

20 Ground-to-Overhead (clean + press, curl + press, snatch)

On the ‪7:00‬…

3 Rounds:

20 Ground to Jump + Touch

20 Weighted Step-Ups (chair, box, stool)

On the ‪14:00‬…

3 Rounds:

20 Jumping Lunges

20 OH Press

200401

April 1, 2020

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

2 rounds of…

6 minute AMRAP:

2*4*6*8*10*…

Overhead squats

Candlesticks to target

*30 Russian twists

2:00 rest

6 minute AMRAP:

2*4*6*8*10*…

Chair dips

Burpees

*50 high knees

(24 total minutes of work)

Finisher

Metcon (No Measure)

5 rounds:

:30 lateral hops (R) or balance on one foot

:30 lateral hops (L) or balance on one foot

:30 rest

200331

March 31, 2020

CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

3 rounds:

1:00 Farmer’s carry*

1:00 Front rack carry*

1:00 Overhead carry*

Rest 1:00

*don’t set your weight down during or between carries. Try to go unbroken for the full round.

Metcon

Metcon (AMRAP – Rounds and Reps)

22 minute AMRAP:

12 swings

15 hand-release push-ups

18 step-ups or Bulgarian split squats

21 bent over rows

200331

March 31, 2020

CrossFit9 – Zoom LIVE WOD

Skill

Metcon (Weight)

3 rounds:

1:00 Farmer’s carry*

1:00 Front rack carry*

1:00 Overhead carry*

Rest 1:00

*don’t set your weight down during or between carries. Try to go unbroken for the full round.

Metcon

Metcon (AMRAP – Rounds and Reps)

22 minute AMRAP:

12 swings

15 hand-release push-ups

18 step-ups or Bulgarian split squats

21 bent over rows