170301

February 28, 2017

CrossFit9 – WOD

Metcon

Metcon (Time)

3 Rounds For Time:

400 Run with ball

30 Calorie Ski

30 OH Lunges with plate (45/25)

30 KB Swing (G/Y)

30 Slam ball

L1: 20 reps of each movement

170228

February 27, 2017

CrossFit9 – WOD

Skill

Toes-To-Bar (10-15 Minutes Practice)

L1: Kipping Practice

L2: Toes to Bar

L3: Toes to Bar with Medball

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP:

10 Shoulder to Overhead

100 Run

L1: 65/55

L2: 115/75

L3: 135/95
Rest 2 Minutes

Metcon (AMRAP – Reps)

5 Minute AMRAP:

Max Calorie Row
Score is # of calories

Rest 2 Minutes

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP:

10 HSPU

10 Back Squat

L1: 65/55

L2: 115/75

L3: 135/95

Rest 2 min

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP:

5 Muscle-up /10 ring dips

20 Wall ball

170227

February 26, 2017

CrossFit9 – WOD

Skill

Metcon (Weight)

10 Minute EMOM

ODD: Power Clean (decreasing reps -10, 8, 6, 4, 2)

EVEN: Chest to Bar (increasing reps- 2, 4, 6, 8, 10)

L1: 75/55

L2: 135/95

L3: 155/105

Metcon

Metcon (Time)

4 Rounds:

30 *Double Under*

15 Thruster

Rest 1 min

L1: 45/35, DU attempts- NO SINGLES.

L2: 75/55

L3: 95/65, Unbroken DU- 10 burpee penalty each break.
Rest included in time

170225

February 24, 2017

CrossFit9 – WOD

Metcon

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

CrossFit Games Open 17.1 Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

170224

February 23, 2017

CrossFit9 – WOD

Skill

Turkish Get Up

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

400 M Run

20 Kettlebell Swing

20 Push-up

20 Sit-up

L1: Y/B

L2: G/Y

L3: R/G
Finisher:

3 Rounds:

10 Good morning with bar

20 Face pull

30 sec plank hold

170223

February 22, 2017

CrossFit9 – WOD

Skill

15 Minutes

Handstand Walk (*Wall Walk* *Wall-facing HS* *Free HS*)

Metcon

Metcon (Time)

For Time:

30 Calorie Ski

40 DU *

Rest 1 min

30 Calorie Bike

40 DU *

Rest 1 min

30 Calorie Row

*40 DU

L1: DU attempts, no singles. If you do singles, 800M Run Penalty.

L2: DUs

L3: DUs unbroken*

10 Burpee penalty for EACH time you break.
Include rest in total time

Finisher

Metcon (Weight)

4 sets:

20 DB bicep curls (10/10)

20 DB reverse fly

20 DB bent over row

40 tricep pull down with the band (20/20)

170222

February 21, 2017

CrossFit9 – WOD

Metcon

Metcon (Time)

2 Rounds For Time:

30 Slam Ball

30 GHD Or Candlestick

30 Goblet Squat

30 Calorie Row

30 Box Jump

L1: 20 reps of each

L2: 30 reps of each

L3: 40 rep of each

170221

February 20, 2017

CrossFit9 – WOD

Metcon

Back Squat (5 x 5)

Weighted Good Morning

4 x 10

L2: 45/35

L3: 75/55

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Minute AMRAP:

15 Overhead Squat

10 Toes to Bar

L1: 45/35

L2: 75/55

L3 95/65

REST 2 min

Metcon (AMRAP – Rounds and Reps)

3 Minute AMRAP:

15 Overhead Squat

10 Hollow Rocks

REST 2 Min

Metcon (AMRAP – Rounds and Reps)

3 Minute AMRAP:

15 Overhead Squat

10 Sit-up

170220

February 19, 2017

CrossFit9 – WOD

Skill

Handstand Walk

Metcon (Weight)

12 Minute EMOM:

10 Deadlift*

1 Bar Muscle Up

L1: 135/95, Jumping Bar MU

L2: 225/155, *6 Reps*

L3: 255/165, *6 Reps*

Metcon

Metcon (Time)

3 Rounds:

40 Double Under

20 DB Snatches

10 Ring Dips

L1: 20/10; 10 Ring Dips

L2: 40/30; 10 Ring Dips

L3: 50/35; 20 Ring Dips

170218

February 17, 2017

CrossFit9 – WOD

Metcon

CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
L1: 30 Dips; 90 Singles + 30 Burpees

Rest 10 Minutes

Metcon (Time)

3 Rounds:

15 Unbroken Thruster

15 Pull-up

L1: 45/35

L2: 75/55

L3: 95/65
Each break in thrusters = 10 burpee penalty