170217

February 16, 2017

CrossFit9 – WOD

Skill

Turkish Get Up

10 Minutes of Practice

Metcon

Metcon (Time)

L1: For Time:

400 M Run

45 Deadlift 95/65

30 Back Squat 95/65

15 Dumbbell Bench Press 45/20

400 M Run

L2: For Time:

800 M Run

45 Deadlift 205/135

30 Back Squat 165/125

15 Bench Press 135/75

800 M Run

L3: For Time:

1 Mile Run

45 Deadlift 225/155

30 Back Squat 185/135

15 Bench Press 155/85

1 Mile Run
30 Minute Time Cap

170216

February 15, 2017

CrossFit9 – WOD

Skill

Bar Complex

5 Minute EMOM:

1 Toes to Bar

1 Pull-up

1 Chest to Bar

1 Muscle Up

L2: Unbroken

L1: work on 5 kips

Metcon

3 Minute rest between AMRAPS

Metcon (AMRAP – Reps)

5 Minute AMRAP:

Double Under ONLY

Or DU attempt

Metcon (AMRAP – Reps)

5 Minute AMRAP:

Overhead Squat:

*Every time you break 200 m run*

L1: 45/35

L2: 95/65

L3: 105/75

Metcon (AMRAP – Reps)

5 Minute AMRAP:

Calorie Bike

Metcon (AMRAP – Reps)

5 Minute AMRAP:

Handstand Push-up
L1: Push Press or Pike Push up

170215

February 14, 2017

CrossFit9 – WOD

Metcon

Metcon (Time)

3 Rounds:

2-Way sled push

30 Lumber jack squat +press

30 Single Arm Overhead DB lunges (L) 50/35.

30 Single Arm Overhead DB lunges (R) 50/35

30 sec battle rope

30 Sledge hammer hits
30 Minute Time Cap

1702159Fit

February 14, 2017

CrossFit9 – 9Fit Bootcamp

Metcon

Metcon (Time)

3 Rounds:

2-Way sled push

30 Lumber jack squat +press

30 Single Arm Overhead DB lunges (L) 50/35.

30 Single Arm Overhead DB lunges (R) 50/35

30 sec battle rope

30 Sledge hammer hits
30 Minute Time Cap

170214

February 13, 2017

CrossFit9 – WOD

Skill

Back Squat (5 x 5)

4 x 10 Rower In-Out’s

Metcon

Metcon (Time)

3 Rounds:

20 Hang Power Clean

20 Wall ball

10 Chest to Bar Pull-up

L1: 65/45; pull-up

L2: 115/85; 10 CH2B

L3: 155/105; 20 CH2B

(regular pull-up is not RX)
20 Minute Cap

170213 BBC

February 12, 2017

CrossFit9 – Olympic Weightlifting

Warm-up

Warm-up (No Measure)

Self-led warmup. End w/ 3 light sets of the barbell complex:

2 hang power snatches

2 BTN split jerks

2 split snatches

Weightlifting

Split Snatch (Find 1 rep max. )

Max 3 misses at any given weight.

Push Press (5 x 3 @ 70% of 1RM C&J)

Box Squat (5 x 5 @ 70% 1RM Back squat)

http://youtu.be/e9HloHClt2Q

Accessory Exercises

Metcon (No Measure)

3 Rounds:

10 Strict T2B

10 Strict Ring dips

170213

February 12, 2017

CrossFit9 – WOD

Skill

Metcon (No Measure)

16 Minute EMOM:

1. 10 Russian Step Up (with bar)

2. 10 Bar Good Morning

3. 10 Bent Over Row

4. 10 Bar Roll Out

Metcon

Metcon (AMRAP – Reps)

14 Minute AMRAP- Reps

50 Double Under (L1: 50 singles +10 burpees)

20 Shoulder to Overhead

(L1: 45/35; L2: 95/65, L3: 135/95)

(70 reps total)

50 Double Under

15 Shoulder to Overhead

(L1: 65/45; L2: 115/95; L3: 155/105)

(135 reps total)

50 Double Under

10 Shoulder to Overhead

(L1: 75/55; L2: 135/95; L3: 165/115)

(195 reps total)

In the remaining time….

AMRAP- Reps

Shoulder to Overhead

L1: 95/65

L2 155/105

L3 185/125

Total score is REPS completed.

170211

February 10, 2017

CrossFit9 – WOD

Metcon

Metcon (Time)

Teams of 2

*One partner works at a time*

5 Rounds:

200 M Run

10 Hang Power Clean

30 Air Squat

10 Shoulder to Overhead

30 Push-up

L1: 75/55

L2: 135/95

L3: 165/115

170210

February 9, 2017

CrossFit9 – WOD

Skill

Metcon (Weight)

Death By Wallball

Start at 2 for 1st minute.

Go up 2 reps each minute for 15 total minutes
15 Minute Cap

Metcon

Metcon (Time)

3 Rounds:

30 Double Under

20 Box Jump

10 Deadlift

1 Legless Rope Climb

L1: 135/95, 3:1 Ground to Standing

L2: 225/155, 2:1 Rope Climb

L3: 275/165
18 Min Time Cap

170209

February 8, 2017

CrossFit9 – WOD

Skill

Metcon (Time)

For Time:

30 Power Snatch

L1: 45/35

L2: 75/55

L3: 95/65

20 Power Snatch

L1: 45/35

L2: 95/65

L3: 115/75

10 Power Snatch

L1: 45/35

L2: 105/75

L3: 135/95
15 Minute Cap

Metcon

Metcon (Time)

3 Rounds:

15 Back Squat

10 Calorie Bike

5/3 Ring Muscle-up

L1: 95/65; 2:1 Ring Dips, Jumping M-Up (not Rx)

L2: 135/95

L3: 185/125