CrossFit9 – CrossFit WOD
Metcon
Veterans Day Workout (AMRAP – Rounds and Reps)
“JENKINS”
40 Minute AMRAP with partner:
50 Burpees
400 meter Run
50 Kettlebel Swings (G / Y )
400 meter Run
50 Pull-Ups
400 meter Run
50 Push-Ups
400 meter Run
CrossFit9 – CrossFit WOD
Strength
Sumo Deadlift (5 x 3)
4 x 10 banded hip trust between sets
Metcon
Metcon (AMRAP – Rounds and Reps)
18 Minute AMRAP
50 DB OH one arm walking lunges
(25/25)
350m Ski
12 Bench press
L1: 15/10; 45/35+
L2: 35/25; 95/65+
L3: 50/35; 135/95+
800m Run (Time)
Max Effort 800m Run
CrossFit9 – CrossFit WOD
Weightlifting
Barbell Complex (Weight)
Establish a heavy complex
6 x 1
Barbell complex:
Snatch High Pull
+ Pause Power Snatch ( 2 second pause at the knees)
+ Power Snatch
Metcon
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
Turkey Trot Prep
800m Run (Time)
Max Effort 800m Run
CrossFit9 – CrossFit WOD
Skill
Handstands and L-Sits (Checkmark)
Handstand Practice
15-20 minute
L-Sit
4-5 x 20-30 sec L-Sit Holds between sets of HS practice
Handstand Variations
Handstand holds (box/wall/free/p-bars)
Strict HSPU (box/wall facing/freestanding)
Handstand Walking (spotting/forward/backward/side to side)
L-Sit Variations
Tuck
SL tuck
L-Sit on P-bars
L-Sit- on floor
L-Sit on Rings
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
2-Way heavy sled push (4 to 6 plates)
14 Hammer hits
20 Box jumps
Turkey Trot Prep
800m Run (Time)
Max Effort 800m Run
CrossFit9 – CrossFit WOD
Strength
Front Squat (5 x 10 @ 65-75% )
Metcon
Metcon (Time)
For Time
*21*15*9*
Shoulder to overhead
*500m row or echo bike
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Strength
Front Squat (5 x 10 @ 65-75% )
Metcon
Metcon (Time)
For Time
*21*15*9*
Shoulder to overhead
*500m row or echo bike
L1: 45/35
L2: 95/65
L3: 135/95
Turkey Trot Prep
800m Run (Time)
Max Effort 800m Run
Record your time
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
20 Minute EMOM
2 Power Clean
+ 1 Squat Clean
Increase weight every 5 minute window
L1: 45/35 +
L2: 95/65 → 115/85 → 135/95 → 155/125
L3: 115-85 → 135/95 → 165/115+ → 185/125
Metcon
Metcon (Time)
4 Rounds for time
25 wallballs
400m run
Announcements
Schedule Change 11/4 + 11/5
CrossFit9 will be closed Saturday, November 4th and Sunday, November 5th due to hosting the CrossFit Gymnastics Course.
Weekend Schedule:
Saturday 11/4 : 8:30am and 9:30am – Community workouts at Bayboro Brewing!
Sunday 11/5: 9am – CF9 Beach Day – Treasure Island Beach
CrossFit9 – CrossFit WOD
Workout at Bayboro
Teams of Two (AMRAP – Reps)
35 minutes AMRAP
In Teams of 2,
20 Plate Clean and Jerk*
20 Overhead Plate Walking Lunges
20 Burpees
20 Kettlebell Swings*
20 KB Goblet Squat
Starting point are indicated by * = plate of KB
Announcements
Schedule Change 11/4 + 11/5
CrossFit9 will be closed Saturday, November 4th and Sunday, November 5th due to hosting the CrossFit Gymnastics Course.
Weekend Schedule:
Saturday 11/4 : 8:30am and 9:30am – Community workouts at Bayboro Brewing!
Sunday 11/5: 9am – CF9 Beach Day – Treasure Island Beach
CrossFit9 – CrossFit WOD
Strength
Back Squat (5 x 10)
Metcon
Metcon (Time)
15 minute AMRAP
12 powers snatches
20 wall balls
L1: 45/35
L2: 95/65
L3: 115/85
Turkey Trot Prep
800m Run (Time)
Max Effort 800m Run
record time for 800m benchmark
Announcements
Schedule Change 11/4 + 11/5
CrossFit9 will be closed Saturday, November 4th and Sunday, November 5th due to hosting the CrossFit Gymnastics Course.
Weekend Schedule:
Saturday 11/4 : 8:30am and 9:30am – Community workouts at Bayboro Brewing!
Sunday 11/5: 9am – CF9 Beach Day – Treasure Island Beach
CrossFit9 – CrossFit WOD
Strength
Bench Press (6 x 3)
Metcon
Metcon (Time)
For time
500m row or 20/16 echo bike
5 Rope Climb
400m Row or 16/12 echo
4 Rope Climb
300m Row or 12/8echo
3 Rope Climb
200m Row or 10/6 echo
2 Rope Climb
100m Row or 6/4 echo
1 Rope Climb