CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
3 Supersets:
8-10 Strict Press (with bar)
8-10 Bent Over Row (with bar)
12-15 DB Reverse Fly
Can begin with a warmup set, then move to three challenging sets.
Metcon
Metcon (Time)
For time:
1 mile run
30 squat clean
100 wallball (20/14#)
L1: 45/35
L2: 95/65
L3: 115/85
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
30 minute AMRAP:
100 air squat
40 calorie row
30 hang power snatch
20 burpees
30 calorie bike erg
40 sumo deadlift high pull
100 sit-ups
L1: 45/35
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Skill
Tempo Back Squat (5 x 3 )
4 Count Descent
2 Count Hold
Fast Ascent
3 x 20 weighted glute bridge
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
400m run
21 KB swing
15 pull-ups
L1: B/P
L2: G/Y
L3: R/G; 6/3 bar muscle up
CrossFit9 – CrossFit WOD
Skill
Clean Complex (Work way up to a heavy single of the full complex )
1 power clean
+ 1 hang clean
+ 1 shoulder to overhead
Metcon
Metcon (AMRAP – Reps)
4 x 3:00 AMRAP:
15 Shoulder to overhead
25 wallballs
*Max double unders in the time remaining
Score = double unders
2 minutes rest between AMRAPs
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
14 minutes for quality:
10/8 calorie echo bike
12 rotary warrior lunge
15 D-ball squats
25ft quadruped D-ball push
2 minutes rest
14 minute EMOM: (In parking lot pending weather)
1. 100m sprint (If it rains, 250m bike erg sprint)
2. 8 Burpees to plate (L3: 10 burpees to plate)
CrossFit9 – CrossFit WOD
Skill
Push Jerk (1 rep max)
Accessory: Cuban Press 4 x 8
Metcon
Metcon (AMRAP – Reps)
For reps:
3 minute AMRAP: Max calorie ski
Rest 30 seconds
3 minute AMRAP: Max back squat
Rest 30 seconds
3 minute AMRAP: Max KB Swing
Rest 30 seconds
3 minute AMRAP: Max meter run (every 10 meters = 1 rep. To be performed in 200m intervals)
L1: 45/35+; B/P
L2: 95/65+; G/Y
L3: 135/95+; R/G
CrossFit9 – CrossFit WOD
Metcon
McGhee (AMRAP – Rounds and Reps)
30-Minute AMRAP of:
5 Deadlifts, 275#
13 Push-ups
9 Box Jumps, 24″
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
To learn more about McGhee click here
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
14 minute AMRAP:
250m ski or row
15 D-ball squats
20 KB swing
Rest 2 minutes
14 minute AMRAP:
400m bike erg
15 D-ball over shoulder
20 goblet reverse lunges
L1: B/P
L2: G/Y
L3: R/G (Russian style KB swings)
CrossFit9 – CrossFit WOD
Skill
Metcon (AMRAP – Reps)
12 minute alternating EMOM:
ODD: 10 HSPU
EVEN: 10 pistols
L1: 10 seated strict press or pike push-up; 10 single leg squats on box
L3: 10 strict HSPU; 10 pistols
Metcon
Metcon (Time)
4 Rounds for Time:
200m Farmer Carry
20 DB hang clean + press (10R/10L)
10 Dips (L3: 3/2 bar muscle-up)
L1: B/P; 15/10+
L2: G/Y; 35/25+
L3: R/G; 50/35+
CrossFit9 – CrossFit WOD
Skill
Deadlift (1RM)
20 minutes to find
Metcon
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#