210123

January 23, 2021

CrossFit9 – CrossFit WOD

Holbrook (10 Rounds for time)

10 Rounds each for time:

5 Thrusters, 115#

10 Pull-ups

100m Sprint

Rest 1-Minute
In honor of U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, was killed on July 29th, 2010
To learn more about Holbrook click here
Holbrook in teams of 2:

Teams complete 20 rounds total, each athlete completes 10 rounds.

Each athlete completes 1 round at a time. Instead of resting one minute, rest the time it takes your teammate to complete their round.

210122

January 22, 2021

CrossFit9 – CrossFit WOD

Skill

Sumo Deadlift (6 x 3)

Accessory: 3 x 20 weighted glute bridge

Metcon

Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP:

40 double unders

30 box jumps

20 HSPU

10 power cleans

L1: 45/35

L2: 115/85

L3: 185/125

210121

January 21, 2021

CrossFit9 – CrossFit WOD

Skill

Metcon (AMRAP – Reps)

12 minute alt EMOM:

ODD: 40 second max calorie row or ski

EVEN: 8 bench press

L1: 45/35

L2: 115/65

L3: 155/95

Metcon

Metcon (Time)

5 RFT:

200m run

10 overhead squats

8 burpees over bar

L1: 45/35

L2: 95/65

L3: 135/95

210120

January 20, 2021

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

10 minute AMRAP:

15 KB swing

12 Front rack step-ups

6 strict pull-ups

2 minutes rest

In 10 minutes:

Work your way up to a heavy 1-way parking lot sled push

2 minutes rest

10 minute AMRAP:

12/10 calorie echo bike

12 Bulgarian split squat

:30 L-hold

210119

January 19, 2021

CrossFit9 – CrossFit WOD

Skill

Pause Back Squat (6 x 3)

Hold at bottom for 2-3 seconds before ascending.
Accessory:

DB stiff-legged deadlift 3 x 10

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

200m farmer carry

12 deadlift

25 sit-ups



L1: B/P (25/20lb DB/KB); 95/65


L2: G/Y (50/35lb DB/KB); 205/135


L3: R/G (70lb/50lb DB/KB); 225/155

210118

January 18, 2021

CrossFit9 – CrossFit WOD

Skill

Push Press (1 rep max)

Accessory: 90/90’s/Cuban Press 4 x 12

Metcon

Metcon (Time)

3 rounds for time:

400m run

30 wallballs (20/14#)

20 sumo deadlift high pull

L1: 45/35

L2: 95/65

L3: 115/85

210116

January 16, 2021

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 2:

30 minute AMRAP:

600m row

50 sit-ups

40 hang power clean

30 back squats (from floor)

200m run (together)

L1: 45/35

L2: 105/75

L3: 135/95

210115

January 15, 2021

CrossFit9 – CrossFit WOD

Skill

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

210114

January 14, 2021

CrossFit9 – CrossFit WOD

Skill

Deadlift (6 x 3)

Accessory: B-stance RDL 3 x 8-12 per leg

https://www.youtube.com/watch?v=9fpVKUw9m_k

Metcon

Metcon (Time)

2 rounds for time:

60 wallballs

50 calorie bike erg

40 alternating DB snatches

L1: 15/10+

L2: 35/25+

L3: 50/35+

210113

January 13, 2021

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

10 minute AMRAP:

14 pistols (7R/7L)

14 *heavy* russian KB swings

2 minutes rest

10 minute AMRAP:

300m ski

12 D-ball over shoulder

8 burpees

2 minutes rest

10 minute EMOM:

100m *sprint*

Rest the remainder of the minute.