CrossFit9 – CrossFit WOD
Skill
Sumo Deadlift (6 x 2)
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
250m row
10 HSPU
12 back squat (from the rack)
L1: 45/35; seated strict press
L2: 115/85
L3: 155/105
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
30 minute AMRAP:
400m run
100m farmer carry
20 D-ball to shoulder
1000m bike erg
100m front rack carry
20 D-ball squats
400m run
100m OH carry (50m R/50m L)
20 D-ball march steps (20R/20L)
CrossFit9 – CrossFit WOD
Skill
Metcon (No Measure)
12 minute alternating EMOM
ODD: 3/2 ring MUs or 10 pull-ups
EVEN: 10 bench press
Metcon
Metcon (AMRAP – Reps)
14 minute AMRAP:
2*4*6*8*10* etc…
SDLHP
Front rack lunges
*100m run
L1: 45/35
L2: 95/65
L3: 115/85
CrossFit9 – CrossFit WOD
Skill
Tempo Back Squat (4 x 6)
3 Count Descent
2 Count Hold
Fast Ascent
Metcon
Metcon (Time)
6 rounds for time:
500m Bike Erg
5 Squat clean
12 Burpees
L1: 45/35
L2: 115/85
L3: 185/125
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
5 rounds x 2 minute AMRAP:
Buy in: 250m ski
In the remaining time, AMRAP wallballs
2 minute rest
5 rounds x 2 minute AMRAP
Buy in: 250m row
In the remaining time, AMRAP DB snatch
L1: 200m row, 200m ski
L2: 20#/14#; 35/25# DB or KB
L3: 50/35# DB or KB
CrossFit9 – CrossFit WOD
Skill
Push Jerk (5 x 3)
Accessory: 3 x 10 leaning lateral raise per arm
Metcon
Metcon (AMRAP – Rounds and Reps)
5 x 3 minute AMRAP:
10/8 calorie ski or echo bike
10 shoulder to overhead
12 box jumps
1 minute rest between
L1: 45/35
L2: 105/75
L3: 135/95
Pick up where you left off.
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
10 minutes for quality:
8 Stiff legged deadlift
10 Single leg squats (R)
10 Single leg squats (L)
Metcon
Metcon (No Measure)
10 minutes for quality:
12 landmine squat with single arm rotation press (6R/6L)
200m run
10 minutes for quality:
12/10 calorie echo bike
50ft quadruped D-ball push
()
()
CrossFit9 – CrossFit WOD
Skill
Front Squat (4 x 5)
All sets at RPE 7 (Should feel like 3 more reps could be performed)
Accessory: 3 x 10 Single leg 3-point reach (all 3 points = 1 rep) (5R/5L)
Metcon
Metcon (Time)
For time:
10*9*8*7*6*5*4*3*2*1*
Pull-ups
HSPU
*30 DU (L3: 50 DU)
L1: ring rows; DB seated strict press
L3: 3/2 bar muscle up every round instead of pull-ups
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
14 minute alternating EMOM*:
1. 8 Bench Press
2. 14 Single arm bent over row – heavy & from a dead stop (7R/7L)
L1: 45/35; 15/10+
L2: 95/65; 35/25+
L3: 135/95; 50/35+
Metcon
Metcon (Time)
For time:
15 hang power clean
30 wallball
1000m row
15 hang power clean
30 wallball
1000m row
L1: 800m row; 45/35
L2: 115/85
L3: 155/105
CrossFit9 – CrossFit WOD
Metcon
Rich (Time)
For time:
13 squat snatches, 155 lb.
Then, 10 rounds of:
10 pull-ups
100-meter sprint
Then, 13 squat cleans, 155 lb.
U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of wounds sustained from an improvised explosive device in Panjwai District, Afghanistan.
Vazquez joined the Army in 2004 and earned many awards during his service including: the Purple Heart, three Army Commendation Medals, two Army Achievement Medals, the Meritorious Unit Citation, two Army Good Conduct Medals, the National Defense Service Medal, the Iraq Campaign Medal with one Campaign Star, the Afghanistan Campaign Medal and many more.
Vazquez was a dedicated CrossFit athlete. His favorite movements included snatches, cleans, running, kettlebell swings and pull-ups. He is survived by his mother, Teresa L. Paddie; father, Teodoro Vazquez Lopez; step-father, Bryan Melton; brothers, Romario Vazquez, Brandon K. Melton and Pablo Vazquez; and sisters, Christine Marie Vazquez, Celza L. Sauceda, Ashley J. Hyde, Isabel C. Vazquez and Endina S. Vazquez.
To learn more about Rich click here