CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In Teams of 2…
30 minute AMRAP:
30 calorie ski
60 burpees
30 hang power cleans
60 slam balls
30 calorie echo bike
60 sit-ups
L1: 45/35
L2: 105/75
L3: 155/105
CrossFit9 – CrossFit WOD
Skill
Sled Push
Heaviest Possible One Way
Metcon
Metcon (Time)
For time:
1 mile run or 2000m row
50 push-ups
40 pull-ups
30 deadlift
L1: 95/65
L2: 205/135
L3: 225/155
CrossFit9 – CrossFit WOD
Skill
Bench Press (5 x 4)
Accessory: 3 x 10 single arm bent over row
Metcon
Metcon (AMRAP – Reps)
8 minute AMRAP:
2-4-6-8-10-12-14-etc
Alternating DB snatch (per arm)
Calorie ski
L1: 25/15+
L2: 35/25+
L3: 50/35+
Score = reps of alt DB snatch accumulated
Rest 2 minutes
8 minute AMRAP:
2-4-6-8-10-12-14- etc
KB swing
Calorie echo bike
L1: Y/B+
L2: G/Y+
L3: R/G+
Score = reps of KB swings accumulated
CrossFit9 – CrossFit WOD
Metcon
Wood (Time)
5 Rounds for time of:
400m Run
10 Burpee Box Jumps, 24″
10 Sumo-Deadlift High-Pull. 95#
10 Thrusters, 95#
Rest 1 Minute
In honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011
To learn more about Wood click here
CrossFit9 – CrossFit WOD
Skill
Snatch Complex (12 minute EMOM)
1 Power Snatch +
1 Hang Squat Snatch +
1 Overhead Squat
Metcon
Metcon (AMRAP – Reps)
4 rounds x 4 minute AMRAP:
15 front squats
15 box jumps
Max calorie row or ski in remaining time
Rest 2 minutes between rounds
L1: 45/35
L3: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Skill
Paused Front Squat (6 x 3)
Accessory: Ab Rollout 3 x 15
Metcon
Metcon (Time)
5 rounds for time:
200m run
10 power cleans
4/2 ring muscle up
L1: 45/35; 10 ring dips
L2: 105/75
L3: 155/105
CrossFit9 – CrossFit WOD
Pride 2021 (AMRAP – Reps)
In teams of 2:
30 minute AMRAP:
6 rounds:
6 burpees
12 goblet squats
16 KB swings
*49 calorie echo bike
Followed by…
6 rounds:
6 single arm devil press (3R/3L)
12 toes to bar
16 medball cleans
*490 meter run
Followed by…
6 rounds:
6 DB clean and press (6R/6L)
12 toes to bar or hanging knee raise
16 jumping lunges
*49 calorie row
L1: 15/10+
L2: 35/25+
L3: 50/35+
Instructions: Partner A completes one full round, then partner B goes. Once all six rounds are completed, partners may distribute 49 calories as they wish. 490m run to be completed together.
June 12, 2016: 49 people were murdered when a gunman opened fire at Pulse night club in Orlando.
CrossFit9 – CrossFit WOD
Skill
Deadlift (1 rep max)
Metcon
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
CrossFit9 – CrossFit WOD
Skill
Bench Press (5 x 5)
Accessory: 3 x 15 banded tricep push-downs
Metcon
Metcon (Time)
5 rounds for time:
100m farmer carry
20 wallball (20/14#)
20 KB swing
L1: Y/B
L2: G/Y
L3: R/G
CrossFit9 – CrossFit WOD
Metcon
Badger (Time)
Three Rounds for time of:
30 ‘Squat’ Cleans, 95#
30 Pull-ups
Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here