CrossFit WOD – Wed, Sep 27

September 27, 2023

CrossFit9 – CrossFit WOD

Strength

Strict Press (5 x 5)

Single Arm High Pull between each set 5 x 8 per side

Metcon

Metcon (Time)

4 rounds for time

500m Row

15 Back Squats

50m/50m Suitcase Carry
Score: Total Time

L1: 45/35

L2: 95/65

L3: 135/95

CrossFit WOD – Tue, Sep 26

September 26, 2023

CrossFit9 – CrossFit WOD

Strength

Sumo Deadlift (5 x 5)

Metcon

Metcon (AMRAP – Rounds and Reps)

*21*15*9*

Deadlifts

Box jumps

* = 200m run
Score: Rounds & Reps

TC: 18 minutes

Score: Time

L1: 45/35

L2: 185/125

L3: 225/155

CrossFit WOD – Sat, Sep 23

September 23, 2023

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of Two,

30 Minute AMRAP

30 D-Ball Squat

30 D-Ball Over Shoulder

30 Kettlebell Swings

200m Run

30 Pull-ups

30 V-Ups

30 Handstand Push-ups

200m Run
Score: Rounds & Reps

200m Run = 20 reps

L1: B/P: 30+

L2; G/Y; 50+

L3: R/G; 70+

CrossFit WOD – Fri, Sep 22

September 22, 2023

CrossFit9 – CrossFit WOD

Weightlifting

Squat Clean (7 x 2)

Metcon

Metcon (Time)

For time

50 Cal Echo Bike

50 Wall balls

50 DB Snatch

50 Wall balls

50 Cal Row
TC: 17 minutes

Score: time

L1: 35 of each movement

L2: 35/25+; 20/14

L3 50/35+’ 20/14

CrossFit WOD – Thu, Sep 21

September 21, 2023

CrossFit9 – CrossFit WOD

Strength

Bench Press (5 x 8)

Metcon

Metcon (AMRAP – Reps)

Tabata

8 Rounds – 20 sec work / 10 sec rest

Handstand hold against wall

Suitcase walking lunges

Kettlebell Swing

Push-ups

Rest 1 Minute Between Movements
L1: B/P; Pike HS on box; incline push-up

L2: G/Y

L3: R/G

Extra Accessory

Upper Accessory (Checkmark)

3-5 sets

15 sec DB lateral raise hold

20 Ballistic band pull aparts

CrossFit WOD – Wed, Sep 20

September 20, 2023

CrossFit9 – CrossFit WOD

Carry Complex

Carry Complex (Checkmark)

3 Rounds:

100m Farmer Carry

100m Front Rack Carry

50m/50m Single Arm Overhead Carry

Rest 2 Minutes Between Rounds

Metcon

Metcon (Weight)

5 Rounds for time

12 Deadlifts

9 Hang cleans

6 Front squats

20 Box Jumps
TC: 20 minutes

Scaling weight:

As heavy as you can for unbroken sets on the barbell

CrossFit WOD – Tue, Sep 19

September 19, 2023

CrossFit9 – CrossFit WOD

Strength

Push Press (5 x 5 with tempo down)

3-5 Sec Hold at top

3-5 Sec Negative each rep

Metcon

Metcon (3 Rounds for time)

3 Rounds For Time

800m Run

10 Back Squats
TC: 20 minutes

L1: 45/35

L2: 135/95

L3: 185/125

CrossFit WOD – Mon, Sep 18

September 18, 2023

CrossFit9 – CrossFit WOD

Strength

Weighted Pull-ups (5 x 5)

Weighted Dip (Weight)

5 x 5

Metcon

Metcon (AMRAP – Reps)

12 Minute AMRAP

50 Double-unders

5 Toes to Bar

1 Thruster

50 Double-unders

5 Toes to Bar

2 Thrusters

50 Double-unders

5 Toes to Bar

3 Thrusters

etc…
Score: Total thruster reps

L1: 45/35

L2: 95/65

L3: 115/85

Extra Accessory

Core (Checkmark)

Hollow body hold

5 x 30-60 second

CrossFit WOD – Sat, Sep 16

September 16, 2023

CrossFit9 – CrossFit WOD

Metcon

Team Workout (Time)

In Teams of Two,

For Time

100 DB Push press

100 DB Front Squats

100 DB Devil press

One partner runs 400m while other partner works on accumulating reps.
TC: 30 minutes

Score: Time

L1: 15/10

L2: 35/25

L3: 50/35

CrossFit WOD – Fri, Sep 15

September 15, 2023

CrossFit9 – CrossFit WOD

Strength

Bench Press (2 x 5
2 x 3
2 x 1)

Increase weight each set

Metcon

Metcon (Checkmark)

24 Minute EMOM

1- 10 Power Snatch

2- 15 Toes to Bar

3- 20/16 Cal row

4- Rest
Scale weight/reps in order to go unbroken for the full EMOM, and complete within the minute.

L1: 40 sec work/20 sec rest each minute