CrossFit WOD – Tue, Dec 5

December 5, 2023

CrossFit9 – CrossFit WOD

Strength

Deadlift (5 x 5)

Accessory:

3 x 12 box hamstring curls

Metcon

Metcon (Time)

3 rounds for time

1000 bike erg

30 front rack lunges (15/15)

20 pull-ups
L1: dbs; jumping pullups

L2: 75/55+

L3: 95/65+

CrossFit WOD – Mon, Dec 4

December 4, 2023

CrossFit9 – CrossFit WOD

Strength

Bench Press (5 x 5)

Bent Over Row (5 x 5)

Metcon

Metcon (Time)

For Time

27-21-15-9

Cal Row

Push press

Lateral hop over the bar
L1: 45/35

L2: 75/55

L3: 115/85

CrossFit WOD – Sat, Dec 2

December 2, 2023

CrossFit9 – CrossFit WOD

Metcon

Nate (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

2 Muscle-Ups

4 Handstand Push-Ups

8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here

CrossFit WOD – Fri, Dec 1

December 1, 2023

CrossFit9 – CrossFit WOD

Strength

Overhead Squat (5 x 5)

Front Squat for modification

Metcon

Metcon (Time)

4 Rounds

400 Run

25 Wall balls

10 Bench press
L1: 45/35

L2: 135/85+

L3: 165/95+

CrossFit WOD – Thu, Nov 30

November 30, 2023

CrossFit9 – CrossFit WOD

Strength

Clean (20 minutes to establish max weight squat clean

Clean with a two second pause below the knee + squat clean (no pause)
)

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Squat Cleans

800m Run (Time)

Max Effort 800m Run

CrossFit WOD – Wed, Nov 29

November 29, 2023

CrossFit9 – CrossFit WOD

Skill

Metcon (Checkmark)

12 Minute EMOM

Odd : 30 sec L-Hold

Even : 30 sec handstand hold or plank

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

2 Way sled push (heavy – 3+ plates)

20 db snatches (10/10)

40 air squat

20 hammer hit (10/10)
L1: 20/15+

L2: 35/25+

L3: 50/35+

CrossFit WOD – Tue, Nov 28

November 28, 2023

CrossFit9 – CrossFit WOD

Strength

Back Squat (5 x 10
(75-80%)
)

3×50 feet slingshot walk/ monster walk

Strength

Metcon (Time)

For Time

21-18-15-12-9

Thruster

Echo or Ski
L1: 45/35

L2: 75/55

L3: 95/65

CrossFit WOD – Mon, Nov 27

November 27, 2023

CrossFit9 – CrossFit WOD

Strength

Push Jerk (6 x 3
(70-80%))

15-20 minutes

D-Ball March

Accumulate 2 minutes

Metcon

Metcon (Time)

For Time

*20*15*10*

Deadlift

*500m Row
L1: 95/65

L2: 205/135

L3: 225/155; 2:00/500m pace

800m Run (Time)

Max Effort 800m Run

CrossFit WOD – Sat, Nov 25

November 25, 2023

CrossFit9 – CrossFit WOD

Skill

Every Minute on the Minute (Checkmark)

12 minute EMOM

Odd: 30 sec L hang from bar

Even: 30 sec HS hold

Metcon

Metcon (AMRAP – Rounds and Reps)

22 Minute AMRAP

In Teams of Two

5 hang power clean

10 toes to bar

100m run (sprint)
L1: 45/35

L2: 135/95

L3: 185/125

CrossFit WOD – Sat, Nov 25

November 25, 2023

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

30 Minute AMRAP

In Teams of Two

5 hang power clean

10 toes to bar

100m run (sprint)
*each athlete will complete one full round, then switch

L1: 45/35

L2: 135/95

L3: 185/125