CrossFit9 – CrossFit WOD
Skill
Front Squat (5 x 3)
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
9 minute AMRAP:
100m ski
12 slam ball
24 sit-up
Rest 3 minutes
9 minute AMRAP:
250m bike erg
12 burpees
15 KB swing
Rest 3 minutes
9 minute AMRAP:
100m run
12 land mine squat
12 T2B or candle stick
CrossFit9 – CrossFit WOD
Skill
Bench Press (6 x 4)
4 x 12 hollow rock between sets
Metcon
Metcon (Time)
4 rounds for time:
50 air squat
25 push up
15 deadlift
L1: 95/65
L2: 205/135
L3: 225/155
CrossFit9 – CrossFit WOD
Skill
Back Squat (1×10@50%; 1×8@60%; 1×6@70%; 2×4@75%; 2×2@85%)
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Rest 3 minutes
1000m Row (Time)
Max Effort 1000m Row
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
Team of 2
30 minute AMRAP:
20 SH2OH
— Rest 1 minute —
30 hang power clean
— Rest 1 minute —
40 HSPU
— Rest 1 minute —
50 wall ball
— Rest 1 minute —
200 DU
— Rest 1 minute —
L1: 45/35 or DB; penguin jump
L2: 95/65+
L3: 135/95+
CrossFit9 – CrossFit WOD
Skill
Sumo Deadlift (1 rep max)
Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
CrossFit9 – CrossFit WOD
Skill
400m Run (Time)
Max Effort 400m Run
2 rounds – 2 minutes rest between.
Score is slowest
Metcon
Metcon (Time)
4 rounds for time:
200m farmer carry
12 bench press
14 ring dips
24 sit-up with ball or GHD
L1: DB press; Y/B or DB+
L2: 135/75; G/Y+
L3: 165/95; R/G+
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
Tabata (8 rounds: 20 sec work/10 sec rest)
1. assault, echo or ski
Rest 1 minute
2. slam ball
Rest 1 minute
3. KB lunge
Rest 1 minute
4. hanging knee raise or L-hold
rest 3-5 minutes
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP:
16 box jump
16 DB snatch (8/8)
16 ab roll out
16 sand bag clean
16 land mine squat
L2: 50/35
CrossFit9 – CrossFit WOD
Skill
Split Jerk (2 rep max)
From floor
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
400m run or 50 calorie row
40 TTB
30 deadlift
20 burpees
5/3 bar muscle up
L1: 95/75; 2:1 push-up or ring row
L2: 205/135; 5/3 bar muscle up
L3: 225/155; 10/7 bar muscle up
CrossFit9 – CrossFit WOD
Skill
Front Squat (1×10@50%; 1×8@60%; 1×6@70%; 2×4@75%; 2×2@85%)
Metcon
Metcon (Time)
4 rounds for time: (24 min time cap)
400m row
*15 hang power snatch
*25 wall ball
* unbroken. Every time you break, 4 burpees on spot.
L1: 45/35 or DB (15R/15L)
L2: 95/65
L3: 115/85