210728

July 28, 2021

CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

For time:

1 mile run

30 bench press

60 KB swing

90 wallballs (20/14#)

200 double unders

L1: 45/35

L2: 95/65

L3: 135/95
All equipment for each athlete should be contained to one mat – jump rope, KB and WB

210727

July 27, 2021

CrossFit9 – CrossFit WOD

Skill

Strict Press (3 x 4)

Push Press (3 x 3)

Metcon

Metcon (Time)

For time:

21-15-9-6-3

Deadlift

Burpees over bar

L1: 95/65

L2: 205/135

L3: 225/155

210726

July 26, 2021

CrossFit9 – CrossFit WOD

Skill

Back Rack Lunge (4 x 6 (per leg))

Complete all reps on weaker side first, then switch to stronger side.

Accessory: 3 x 20 banded monster walks

Metcon

Metcon (AMRAP – Reps)

5 x 3 minute AMRAP:

12 calorie ski or 9 calorie bike echo

15 thrusters

Max chest to bar pull-ups

Rest 1 minute between AMRAPs.

L1: 45/35; chin-over-bar pull-ups; rack pull-ups; ring rows

L2: 75/55

L3: 95/65; bar muscle ups

210724

July 24, 2021

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

In teams of 2…

20 minute AMRAP:

60 shoulder to overhead

1000m row

60 burpees over bar

1000m ski

60 back squats

L1: 45/35

L2: 115/85

L3: 155/115

Finisher

Metcon (Weight)

With partner, 10 minutes to find…

Today’s max clean (power or squat)

210723

July 23, 2021

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 (AMRAP – Reps)

8 minute AMRAP:

2-way parking lot sled push

12 front rack lunges

25 air squats

Rest 2-3 minutes

8 minute AMRAP:

10 calorie echo bike

10 bench press

20 sit-ups

L1: 45/35

L2: 95/65

L3: 135/95

210722

July 22, 2021

CrossFit9 – CrossFit WOD

Skill

Snatch + Hang Snatch Complex (14 minute EMOM)

1 Snatch

+ 1 Hang Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

400m run

25 KB swing

4/2 ring muscle ups

L1: 25/20+ (B/P) 10 ring or box dips

L2: 50/35+ (G/Y)

L3: 70/50+ (R/G); 6/4

210721

July 21, 2021

CrossFit9 – CrossFit WOD

Metcon

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20# /14#

3 Handstand Push-ups

1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here
Scaling suggestions:

185/125

135/95

105/75

210720

July 20, 2021

CrossFit9 – CrossFit WOD

Skill

Back Squat (5 x 4)

Accessory: 3 x 10 good mornings (band or bar)

Metcon

Metcon (Time)

For time:

50 box jumps

30 sumo deadlift high pulls

50 calorie row

30 strict pull-ups

50 burpees

L1: 45/35; rack pull-ups or ring rows

L2: 95/65

L3: 105/75

210719

July 19, 2021

CrossFit9 – CrossFit WOD

Skill

Split Jerk (6 x 2)

Accessory: 3 x 15 banded pull aparts

Metcon

Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP:

30 double unders

15 front squats

10 toes to bar

L1: 45/35

L2: 95/65

L3: 135/95; 50 double unders

210717 – Beats n’ Bubbly

July 17, 2021

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 2…

28 minute AMRAP:

40 DB hang clean + jerk

*50 calorie echo bike

40 single arm devil press

80 air squat

*50 calorie ski

40 one DB push-up (alternating sides)

80 sit-up with DB

*400m run (or 200m DB front rack carry)