CrossFit9 – CrossFit WOD
Skill
Front Squat (6 x 3)
Metcon
Metcon (Time)
4 rounds for time:
500m row (or 400m run, if no rowers available)
12 clean & jerk
24 minute cap
L1: 3 rounds for time; 45/35+
L2: 105/75+
L3: 135/95+
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of 2…
30 minute AMRAP:
200m sled pull
30 KB swing
40 wall ball
50 box jump
L2: G/Y; 45×3/45×2
CrossFit9 – CrossFit WOD
Skill
Max Height Box Jump (Distance)
Max Height Box Jump
Turkish Get Up (1 rep max)
L + R = 1
Metcon
Rest 5 minutes between each workout. Start with whichever you like.
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
J.T. (Time)
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
CrossFit9 – CrossFit WOD
Skill
Back Squat (6 x 3)
3 x 15 bar good morning
Metcon
Metcon (Time)
4 rounds for time: (24 minute time cap)
400m run or 500m row
20 back rack lunges (10/10)
15 SDLHP
L1: bodyweight or KB lunge
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Metcon
Metcon (No Measure)
3 rounds:
:45 work/ :15 rest
1. Burpees
2. Calorie echo bike
3. DB press (R)
4. DB press (L)
5. Mace thruster
6. Rest full minute
L2: 35/20+
*Focus: interval training for intensity; keep heart rate high
Rest 3 – 5 minutes
AMRAP in 10 minutes:
15 ab roll out
15 landmine squat
15 sit-up
15 push up
L2: 45×2/45+25 (landmine)
*Focus: strength; moderate intensity
Finisher (all except QuickHIIT)
For time:
800m run
40 bicep curl with bar
*Focus: speed; finish with high intensity, everything left
8 minute cap
CrossFit9 – CrossFit WOD
Skill
Bench Press (5 x 3)
3 x 15 face pulls between sets
Metcon
Metcon (Time)
10 rounds for time:
100m sprint or 150m row
5 strict pull-up
5 deadlift
L1: 45/35; ring row or kipping pull-up
L2: 205/135+
L3: 245/165+; 7 strict pull-ups
*Focusing on form and strength on the deadlifts.
CrossFit9 – CrossFit WOD
Skill
Overhead Squat (5 x 5)
Metcon
Metcon (AMRAP – Reps)
3 rounds:
4 minute AMRAP:
350m row (35 rep)
15 back squat
10 HSPU
Rest 2 minutes
L1: 45/35; DB press 10/10
L2: 105/75
L3: 155/105; strict HSPU.
Each round = 60 reps
*Score is reps
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
For time, in teams of 2:
Buy in:
*800m run
*1000m row
*300 DU
All 3 must be completed before beginning the workout…
Workout:
150 wallball (20/14#)
75 pull-up
50 HSPU
25 squat clean
L1: power clean 45/35; DB seated strict press
L2: 95/65
L3: 135/95
(35 minute cap)
CrossFit9 – CrossFit WOD
Skill
Push Jerk (6 x 2)
Metcon
Metcon (Time)
For time:
400m run or 1000m bike (90 rpm+)
21 thruster
1 rope climb
400m run or 1000m bike (90 rpm+)
15 thruster
2 rope climb
400m run or 1000m bike (90 rpm+)
9 thruster
3 rope climb
L1: 45/35
L2: 65/55
L3: 75/55
CrossFit9 – CrossFit WOD
Skill
Back Squat (6 x 2)
Metcon
In 20 minutes, complete both workouts…
Start wherever you like.
Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
L1: 2:1 dips; scale weight as needed
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups