170420

April 19, 2017

CrossFit9 – WOD

Skill

Metcon (Time)

10 Rounds For Time:

3 Power Clean

2 Front Squat

1 Shoulder to Overhead

L1: 45/35+

L2: 105/75+

L3: 135/95+
Rest 5 Minutes

Metcon

Metcon (Time)

3 Rounds for Time:

400 M Run

10 Overhead Squat

L1: 45/35+

L2: 105/75+

L3: 135/95+

Finisher

Metcon (No Measure)

10-9-8-7-6-5-4-3-2-1

Push-ups

Air Squats

L1: Incline Push-up

L3: Vested

170419

April 18, 2017

CrossFit9 – WOD

Metcon

Metcon (Time)

3 Rounds For Time:

200 M Quick Pace Sled Pull (3×45/2×45)

30 DB Lunges (15/side) 35+/20+

30 Box Jump (24/20)

30 Russian KB Swing (G/Y)

30 Sit-up with ball (14/10)

L3: 4×45/3×45, 50+/35+, 30″/24″, R/G, 20/14

Metcon (No Measure)

5 Minute AMRAP:

10 Reverse Fly

10 Bicep Curls

10 DB bench press on floor

170418

April 17, 2017

CrossFit9 – WOD

Skill

Squat Snatch (1 Rep Max)

Metcon

Metcon (Time)

For Time:

50 Wallball

5 Toes to Bar

40 Wallball

10 Toes to Bar

30 Wall Ball

15 Toes to Bar

20 Wallball

20 Toes to Bar

10 Wallball

25 Toes to Bar

L1: Candlestick or Knee-up

L2: Knee to Elbow

L3: Toes to Bar ** Toes MUST touch the bar.

Finisher

Metcon (No Measure)

5 x 100M Sprint (Max Effort)

Walk back each sprint

170417

April 16, 2017

CrossFit9 – WOD

Skill

Metcon (Weight)

EMOM: 12 Minutes

ODD: 5 Bench Press

EVEN: 3/1 Bar Muscle-Up

L1: 95/55+; 6 Pull-up or Ring Row

L2: 155/85+; 6 Chest to Bar

L3: 185/105+; 3/1 Bar Muscle Up

Metcon

Metcon (Time)

3 Rounds For Time:

400 M Run

10 Deadlift

L1: 95/65+ or KB

L2: 205/135+

L3; 265/185+
15 Minute Cap

Finisher

Metcon (No Measure)

1 Minute Each:

Prone Plank

Supine Plank

Right Side Plank

Left Side Plank

Straight Leg Windshield Wipers

170415

April 14, 2017

CrossFit9 – WOD

Metcon

Nutts (Time)

10 Handstand Push-ups

15 Deadlifts, 250#

25 Box Jumps, 30″

50 Pull-ups

100 Wall-Ball Shots, 20#

200 Double-Unders

400m Run with a 45# Plate
In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.
To learn more about Nutts click here
Women’s Standards:

Deadlift 175#

Box Jumps 24″

Wallball 14#

400m Run with a 25# plate

170414

April 13, 2017

CrossFit9 – WOD

Skill

Bench Press (6 x 10)

Bottom-up KB Press

5 x 10 (5/side)

Metcon

Metcon (Time)

For time

200 M Sled Push (3×45/2×45)

30 Calorie Row

20 Clean & Jerk

10 Turkish Get-up (5/5)

L1: 75/55

L2: 115/85

L3: 155/105

170413

April 12, 2017

CrossFit9 – WOD

Skill

Metcon (Weight)

12 Minute EMOM:

5 Power Snatch

5/2 Ring Muscle up

L1: 45/35; 10 Ring Dips

L2: 115/75

L3: 135/95

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

30 Air Squat

20 Slam ball

10 Burpees

170412

April 11, 2017

CrossFit9 – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

22 Minute AMRAP:

20 Wallball

20 DB Power Clean

20 Push-up

20 Pistol

100 M Suitcase Carry with KB

L1: 10/20; B/P

L2: 35/20+; G/Y

L2: 50/35+; R/G

170411

April 10, 2017

CrossFit9 – WOD

Skill

Clean & Jerk Complex

1 Power Clean +

2 Push Jerk

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
L1: 45/35

No rest, go straight into…

1-Mile Run (Time)

Max Effort 1-Mile Run

170410

April 9, 2017

CrossFit9 – WOD

Skill

Front Squat (1×10 @ 50%, 1×8 @ 60%, 1×6 @ 70%, 3×4 80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP:

30 Toes to Bar

20 Calorie Bike

10 D-ball Over Shoulder

Finisher

Metcon (AMRAP – Rounds and Reps)

2 Rounds:

400 M Run

15 Strict Pull-ups

L1: supine bar row