CrossFit9 – CrossFit WOD
Skill
Overhead Squat (5 x 3)
Metcon
Metcon (Time)
4 rounds for time:
12 hang power clean
14 front rack lunge (7/7)
16 push-up
200m run
L1: 45/35
L2: 105/75
L3: 135/95
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
30 minute AMRAP:
200m run
30 KB swing
20 box jump
10 HSPU
Rest 1 minute
L1: B:P
L2: G/Y
L3: R/G; strict HSPU
CrossFit9 – CrossFit WOD
Skill
Push Jerk (2 rep max)
Metcon
Metcon (Time)
For time:
1000m row
50 T2B
30 front squat
800m run or 800m ski
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Skill
Clean complex (1 rep max)
1 power clean
+ 1 front squat
+ 1 shoulder to overhead
Metcon
Metcon (Time)
10 rounds for time:
7 thrusters
30 DU
L1: 45/35
L2: 75/55
L3: 95/65
Metcon (Time)
For time:
400m single arm suit case carry
200m on each side
KB: G/Y or DB: 50/35
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
3 rounds for time:
400m run
50 box jump
40 wallball
30 single arm DB Press
20 burpees
Rest 2 minutes between rounds
L1: 2 rounds
L2: 35/20+
Score = time + rest
CrossFit9 – CrossFit WOD
Skill
Strict Press (5 x 3)
Metcon
Metcon (Time)
4 rounds for time:
400m row or 300m ski
30 sit-up
15 deadlift
rest 1 min
L1: 95/65
L2: 205/135
L3: 225/155
CrossFit9 – CrossFit WOD
Metcon
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Metcon (Time)
Partition option:
20 rounds:
5 pull-ups
10 push up
15 air Sq
Scaling options:
1/2 Murph
Team Murph
Substitutions:
Sit-up
KB swing
Ring row
Box push-up
Lunges
Box squat
Box step up
Russian twist
Bent over row
DB push press
KB deadlift
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
Team of 2:
24 minute AMRAP:
Buy in: 300 DU or single under
200m run or 300m Ski
20 hang power clean
25 KB swing
30 calorie row
*only one partner works at time.
L1: 45/35
L2: 105/75
L3: 135/95
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