211018

October 18, 2021

CrossFit9 – CrossFit WOD

Skill

Front Rack Reverse Lunge (4 x 8)

Accessory: 3 x 10 stagger stance deadlift

Metcon

Metcon (Time)

For time:

*21*18*15*9*

Pull-up

Deadlift

*200m run

L1: 95/65

L2: 205/135

L3: 225/155

211016

October 16, 2021

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

In teams of 2…

28 minute AMRAP:

50 wallballs (20/14#)

*50 calorie echo bike

30 single arm devil press

*50 calorie ski

50 single arm overhead DB lunges

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

L1: 15/10+

L2: 35/25+

L3: 50/35+

211015

October 15, 2021

CrossFit9 – CrossFit WOD

Skill

Barbell Hip Thrusts (4 x 10)

http://youtu.be/mvBTGx5zu5I
Superset: Rear foot elevated RDL 4 x 10

Metcon

Metcon (AMRAP – Reps)

8 minute AMRAP:

10-9-8-7-6-5-4-3-2-1

Pull-ups

Snatches

In remaining time: Max double unders

Rest 3 min

8 minute AMRAP:

10-9-8-7-6-5-4-3-2-1

Thrusters

KB swings

In remaining time: Max double unders

L1: 45/35; B/P

L2: 75/55; G/Y

L3: 95/65; R/G

Score = total double unders over both AMRAPs

211014

October 14, 2021

CrossFit9 – CrossFit WOD

Skill

Metcon (AMRAP – Reps)

12 minute EMOM:

3/1 ring muscle-ups

L1: 2 jumping muscle-ups or 6-8 ring dips or box dips

L2: 3/1 ring muscle-ups

L3: 5/3 ring muscle-ups

Metcon

Metcon (Time)

For time:

100 calorie row

75 box jumps

50 dumbbell snatches

30 burpees over DB

L1: 20/10+

L2: 35/25+

L3: 50/35+

211013

October 13, 2021

CrossFit9 – CrossFit WOD

Skill

Pistol practice (No Measure)

15 minutes

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

211012

October 12, 2021

CrossFit9 – CrossFit WOD

Skill

Back Squat (5 x 5)

Accessory: 3 x 10 single leg deadlifts per side

Metcon

Metcon (Time)

For time:

Buy in: 1000m row or 800m run

5RFT:

10 deadlift

15 toes to bar

Cash out: 1000m row or 800m run

L1: 95/65

L2: 205/135

L3: 225/155

211011

October 11, 2021

CrossFit9 – CrossFit WOD

Skill

Push Press (3 x 4)

3 x 10 banded face pulls

Push Jerk (3 x 3)

Metcon

Metcon (AMRAP – Reps)

5 rounds x 1 minute stations, each for reps:

1. Overhead squat

2. Burpees over bar

3. Calorie echo bike or ski

4. Rest

L1: 45/35

L2: 75/55

L3: 95/65
Athletes may start at different stations, but every athlete should end the round with rest.

Score is total reps

211009

October 9, 2021

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

In teams of 2…

30 minute AMRAP:

80 calorie bike erg

60 sumo deadlift high pulls

40 toes to bar

400m run

80 sit-ups

60 push-ups

40 power snatches

L1: 45/35

L2: 75/55

L3: 95/65

211008

October 8, 2021

CrossFit9 – CrossFit WOD

Skill

Romanian Deadlift (5 x 8)

https://youtu.be/GZAKFRNtxLY
Accessory: 3 x 20 fire hydrants (per side)

Metcon

Metcon (Time)

3 rounds for time:

100m farmer carry

12 bench press

15/12 calorie echo bike

3 rope climbs

L1: 45/35

L2: 95/65

L3: 135/95

211007

October 7, 2021

CrossFit9 – CrossFit WOD

Skill

Back Rack Reverse Lunge (5 x 6 (per leg))

Frog pumps 3 x 12

Metcon

Metcon (AMRAP – Reps)

18 minute AMRAP:

400m run

30 wallballs (20/14#)

20 single arm alternating DB snatch (10R/10L)

L1: 15/10+

L2: 35/25+

L3: 50/35+