190923

September 23, 2019

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+

190921

September 21, 2019

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

190920

September 20, 2019

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

190919

September 19, 2019

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

190918

September 18, 2019

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

190917

September 17, 2019

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.

190916

September 16, 2019

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

190914

September 14, 2019

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)

190913

September 13, 2019

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

190912

September 12, 2019

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