170403

April 2, 2017

CrossFit9 – WOD


Skill

Back Squat (2 x 5 @ 60%, 2 x 4 @ 75%, 2 x 3 @ 85%, 2 x 2 @ 90%)


4 x 10 Bottom Facing Up KB Press

Metcon

Metcon (AMRAP – Rounds and Reps)


16 Minute AMRAP:
10 Power Clean
15 Calorie Bike
30 Double Under

L1: 45/35
L2: 135/95
L3: 165/125

Finisher

Metcon (No Measure)


5 Minute EMOM:
10 Push-ups

L1: incline push ups
L2: chest to deck
L3: vested

170401

March 31, 2017

CrossFit9 – WOD

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

170331

March 30, 2017

CrossFit9 – WOD

Skill

Metcon (No Measure)

20 Minute EMOM:

1. 100 M Run

2. 10 Slam Ball

3. 5/3 Muscle Up Attempt

4. 5 Bench Press

5. 20 Double Unders

L1: 10 Ring Dips; 115/45, 10 DU

L2: MU Attempt, 155/75, 20 DU

L3: Muscle Up, 185/85, 30 DU

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

30 DB Bicep Curl (15/15)

20 Bent Over Row

10 DB Burpee Deadlift

L1: 65/45

L2: 75/55

L3: 95/65

170330

March 29, 2017

CrossFit9 – WOD

Skill

Overhead Squat (10 x 2)

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP:

200 M Row

15 Hang Power Clean

30 Push-up

L1: 65/45

L2: 135/95

L3: 165/125

170329

March 28, 2017

CrossFit9 – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

24 Minute AMRAP:

400 M Run

20 Sumo Deadlift High Pull

20 Box Jump

20 Pull-up

20 Sledgehammer hit (10/10)

L1: Y/B, Supine bar row

L2: G/Y, Pull-up

L3: 95/65, Chest to Bar

170328

March 27, 2017

CrossFit9 – WOD

Skill

Hang Squat Clean (3 Hang Squat Cleans (as Complex))

Do not set bar down between reps.

Metcon

Metcon (Time)

3 Rounds:

200 M Farmer Carry

15 Back Squat

20 GHD Sit-up (2:1 Sit-up)

L1: B/P, 75/55+

L2: G/Y, 115/85+

L3: R/G, 155/105+

170327

March 26, 2017

CrossFit9 – WOD

Skill

Strict Press (2 x 5)

Push Press (3 x 3)

Push Jerk (3 x 3)

Metcon

Metcon (Time)

3 Rounds:

2 Way Sled Push

21 Calorie Bike

15 Deadlift

9 Burpees Over Box

L1: KB or 135/95

L2: 205/135

L3: 225/155

170325

March 24, 2017

CrossFit9 – WOD

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap

CrossFit Games Open 17.5 Masters 55+ (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Masters 55+ Scaled (Time)

10 rounds for time of:

9 thrusters 45# / 35#

35 single-unders

*40 minute time cap

170324

March 23, 2017

CrossFit9 – WOD

Skill

Front Squat (1 Rep Max)

Metcon

Metcon (Time)

For Time (25 Min Cap):

400 M Run

30 Russian KB Swing (R/G)

30 GHD Sit Up or 2:1 sit-up

30 Goblet Squat R/G

30 DB DL Burpee (50/35+)

30 Calorie Ski

30 Pistol (15/15)

L3: 800 M Run, American Style KB

170323

March 22, 2017

CrossFit9 – WOD

Skill

Clean Complex

Power Clean +

Hang Squat Clean +

High Hang Squat Clean

Metcon

Metcon (Time)

30 – 20 – 10

Dumbbell Bench Press

Bicep Curl with Bar

Box Step-up with Bar

Weighted Good Morning with Bar

Bar Movements:

L1: 35/15

L2: 45/35

L3: 75/45

DB Movements:

L1: 40/20+

L2: 50/35+

L3: 65/45+

Finisher

Metcon (No Measure)

For Time:

L1: 1000 M Row

L2: 800 M Run, 30 Mountain Climber

L3: 800 M Run with Vest, 40 Mountain Climber