CrossFit9 – CrossFit WOD
Skill
Metcon (No Measure)
15 minutes pull-up practice:
Practice modifications and progressions.
L2: 5 x 2 max weighted strict pull-up
Metcon
Wood (Time)
5 Rounds for time of:
400m Run
10 Burpee Box Jumps, 24″
10 Sumo-Deadlift High-Pull. 95#
10 Thrusters, 95#
Rest 1 Minute
In honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011
To learn more about Wood click here
Ladies modification: 65#
CrossFit9 – CrossFit WOD
Skill
Deadlift (6 x 3)
Complete in 20 minutes
Metcon
Metcon (10 Rounds for time)
For 10 rounds, every 2 minutes complete…
14/12 calorie row (1 minute cap)
5 squat clean
Rest for the remainder of the 2 minutes
L1: 12/10 calorie row; 45/35, power clean or DB+
L2: 95/65+
L3: 16/14 calorie row; 135/95+
All levels cap row at 1 minute; goal is to push the row
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
5 rounds (:30 work):
1) ground to jump + touch
2) yoga push up
3) KB high pull clean and press
4) rest
Metcon (AMRAP – Reps)
5 minute AMRAP:
2-way sled push
15 KB swing
20 mace squat
2-3×45 plates on sleds
5 minute AMRAP:
250m bike erg
10 D- ball squat
20 push-up
5 minute AMRAP:
8/6 calorie echo bike
10 bicep curl with bar
20 weighted box step-up (KB OR DB on the shoulder 35/25)
5 minute AMRAP:
2-way sled push
15 KB swing
20 mace squat
2-3×45 plates on sleds
5 minute AMRAP:
250m bike erg
10 D- ball squat
20 push-up
5 minute AMRAP:
8/6 calorie echo bike
10 bicep curl with bar
20 weighted box step-up (KB OR DB on the shoulder 35/25)
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
EMOM 14:
1) 6 bench press
2) 200m run
L1: 45/35+
L2: 135/75
L3: 165/95
Metcon
Metcon (Time)
5 rounds for time:
10 hang power snatch
15 wallball
30 sit-ups
L1: 45/35 or DB
L2: 95/65
L3: 115/85
25 minute cap
CrossFit9 – CrossFit WOD
Metcon
White (Time)
5 Rounds for time of:
3 Rope Climbs, 15′
10 Toes-To-Bar
21 Walking Lunge Steps (45# plate overhead)
400m run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
To learn more about White click here
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
5 rounds for time:
200m run
50 air squat
*10 deadlift
*8 hang power clean
*6 SH2OH
Rest 2 minutes between rounds
L1: 45/35+ or DB
L2: 105/75+
L3: 135/95+
*bar cycling should be unbroken. Penalty: 4 burpees over bar
CrossFit9 – CrossFit WOD
Skill
Muscle-up Practice (No Measure)
15-20 minutes of muscle up practice/ modifications
Metcon
Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.
Time cap: 20 min.
Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)
For time, partitioned any way:
40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.
Time cap: 20 min.
CrossFit9 – CrossFit WOD
Skill
Clean and Jerk (1 rep max)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
500m row or 400m run (20 reps)
30 sit-ups
15 back squat from the floor
1 muscle up
L1: 45/35; 3 Strict pull-up, ring row from the box
L2: 115/85
L3: 135/95
CrossFit9 – CrossFit WOD
Metcon
Metcon (No Measure)
For quality effort:
00:00 to 05:00
200m ski
12 D-Ball over shoulder
05:00 to 10:00
200m bike erg
40 air squat
10:00 to 15:00
8/6 calorie echo bike
15 burpees
15:00-20:00
200m ski
12 D-Ball over shoulder
20:00-25:00
200m bike erg
40 air squat
25:00-30:00
8/6 calorie bike echo
15 burpees
Rest 5 minutes
Finisher
Metcon (Time)
For time:
800m run
50 Russian KB swing (R/G)
50 Bicep curl with bar (45/35)
12 minute time cap
CrossFit9 – CrossFit WOD
Skill
Back Squat (5 x 5)
Metcon
Metcon (Time)
10*9*8*7*6*5*4*3*2*1*
Thruster
Ring dips
*200 m row or 150m ski
L1: 45/35 stationary dip, tricep pull down
L2: 75/55
L3: 95/65