CrossFit9 – CrossFit WOD
Partner Hero Workout
Wes (Time)
For Time
800 meter Run (with 25/15 lb Plate)
Then:
14 Rounds of:
5 Strict Pull-Ups
4 Burpee Box Jumps (24/20 in)
3 Cleans (185/135 lb)
Then:
800 meter Run (with 25/15 lb Plate)
U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.
Van Dorn was a well-rounded and skilled athlete. According to his friends, he “prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“
Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.
To learn more about Wes click here
Perform partner style. Run together, complete a full round before switching with the resting partner. Each partner will do 7 rounds, alternating with each other
CrossFit9 – CrossFit WOD
Metcon
Partner Relay Style (AMRAP – Rounds and Reps)
15 Minute AMRAP
10 burpees
5 strict pull-ups
100m run
– Relay style
One partner completes a full round as fast as possible, then switch
Rest 3 minutes then switch to second AMRAP
15 Minute AMRAP
20 Air Squats
10 cal bike sprint
100m run each
– Relay style
One partner completes a full round as fast as possible, then switch
CrossFit9 – CrossFit WOD
CrossFit9 – CrossFit WOD
Strength
Bench Press (5 x 5 )
Bent Over Row (5 x 5)
Metcon
For Time (Time)
1 mile run
50 power cleans
50 back squats
1k row
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Strength
Bench Press (5 x 5 )
Bent Over Row (5 x 5)
Metcon
For Time (Time)
1 mile run
50 power cleans (95/65)
50 back squats (95/65)
1k row
light, fast, big sets
CrossFit9 – CrossFit WOD
Strength
Bench Press (5 x 5 )
Bent Over Row (5 x 5)
Metcon
For Time (Time)
1 mile run
50 power cleans 95/65
50 back squats 95/65
1k row
light, fast, big sets
large classes can start or end on the rower
CrossFit9 – CrossFit WOD
Strength
Front Squat (5 x 5)
For time (Time)
For time:
5 hang snatches
20 hand-release push-ups
15 cal row
10 hang snatches
20 hand-release push-ups
15 cal row
15 hang snatches
20 hand-release push-ups
15 cal row
RX: 115/75
CrossFit9 – CrossFit WOD
Strength
Front Squat (5 x 5)
For time (Time)
For time:
5/5 db snatches
20 hand-release push-ups
15 cal row
10/10 db snatches
20 hand-release push-ups
15 cal row
15/15 db snatches
20 hand-release push-ups
15 cal row
L1: DB snatches use a slightly heavier weight then you are use to (this is the goal for today)
L2: 55/40+
L3: 70/50
CrossFit9 – CrossFit WOD
Skill
Skill (Checkmark)
16 Minute EMOM
Handstand Hold x 30-60 sec
L-Sit Hold x 20-30 sec
Jefferson Curls with weight x 3-5
Rest
handstand – pike hold on box, wall facing, freestanding, p-bars
l-sit – tuck, SL tuck, two legs out, V
j-curl – slow + weighted + deficit – stand high enough so the weight does not touch the floor
For Time (AMRAP – Rounds and Reps)
15 Minute AMRAP
5 wall walks
100m farmers carry (G/Y)
15 toes to bar
200-m run
Metcon
CrossFit9 – CrossFit WOD
Strength
Deadlift (Establish a heavy set of 5
5-7 sets)
use 40-50% of your heaviest set for the metcon
Metcon
For Time (Time)
For time:
20*18*16*14*12*10*8*6*4*2
Deadlifts (115/85)
*30 double unders between each set
L1: 30-50 single unders
L3: 50 double unders