WODs

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 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

CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

3-4 Rounds: (try to go unbroken)

100m farmer carry

100m front rack carry

100m single arm OH carry (50m R/50m L)

Rest 1 minute between rounds

L1: B/P

L2: Y/B

L3: G/Y

15 minute cap

Metcon

Metcon (Time)

For time:

*21*15*9*3

SH2OH

*500m row or 400m ski

L1: 45/35

L2:

21 – 115/85

15 – 135/95

9 – 155/105

3 – 185/125

No L3

CrossFit9 – CrossFit WOD

Deadlift (6 x 2)

Accessory: 3 x 15 hamstring curls

Skill

Metcon

Metcon (Time)

6 RFT:

200m run

12 thrusters

15 box jumps

1 minute rest after each round

L1: 45/35

L2: 95/65

L3: 8 thrusters at 115/85

CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

15 minute alternating EMOM:

1. 12-15 DB hammer curls

2. 6-8 tempo strict pull-ups (L1: Tempo Rack Pull-ups or Ring Rows)

3. 12-15 Skull crushers

Metcon

Metcon (AMRAP – Rounds and Reps)

3 x 6 minutes for quality:

250m ski or row

12 KB rack step ups

12 ring dips

1:30 rest between

CrossFit9 – CrossFit WOD

Skill

Push Press (3 x 4)

Push Jerk (3 x 3)

Accessory: Cuban Press 4 x 12

Metcon

Metcon (Time)

4 RFT:

500m row

15 OHSQ

15 burpees over bar

L1: 45/35

L2: 95/65

L3: 115/85

CrossFit9 – CrossFit WOD

Skill

Pause Back Squat (5 x 4)

Hold at bottom for 2-3 seconds before ascending.
3 x 12 weighted or banded good mornings

Metcon

Metcon (AMRAP – Reps)

3 minute AMRAP: Max double unders

Rest 30 seconds

3 minute AMRAP: Max SDLHP

Rest 30 seconds

3 minute AMRAP:

Bench press

Rest 30 seconds

3 minute AMRAP: Max meter run

(every 10 meters = 1 rep. To be performed in 200m intervals)

L1: 45/35

L2: 75/55+

L3: 95/65+
Score = total reps