CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
Pride WOD is dedicated to the 49 LGBTQ+ victims of the Pulse Night Club shooting, a hate crime that shook Florida and the entire country on June 12, 2016. Today, we WOD in their honor and memory.
For time:
400m run
49 KB swing
49 air squat
49 box jump
49 pull-up
49 slam ball
49 lunges with plate
49 ground to overhead with plate
49 goblet squat
49 burpees
49 calorie row
400m run
L1: B/P
L2: G/Y
L3: R/G
CrossFit9 – CrossFit WOD
Skill
Bench Press (5 x 3)
4 x 10 bent over row
L1: 45/35
L2: 75/55
L3: 95/65
Metcon
Metcon (Time)
4 rounds for time:
500m bike erg or 400m ski
50 air squat
15 deadlift
2/1 bar muscle up
L1: 95/75; 10 pull-up
L2: 205/135
L3: 225/155; 4/2 bar muscle up
CrossFit9 – CrossFit WOD
Skill
400m Single Arm Farmer Carry (Time)
Single arm KB Farmer Carry, perform 200m on a single side before switching.
L1: B/P
L2: G/Y
L3: R/G
Metcon
Metcon (Time)
For time:
400m run or 500m row
30 squat clean
400m run or 500m row
30 HSPU
400m run or 500m row
40 toes to bar
400m run or 500m row
40 front rack KB step-up (20/20)
L1: 45/35 power clean; DB or body weight step-up
L2: 105/75; Y/B or 35/35
L3: 135/95; G/Y or 50/35
CrossFit9 – CrossFit WOD
Skill
Metcon (AMRAP – Reps)
Tabata (8 rounds: 20 sec work/10 sec rest)
1. Burpees
2. Calorie ski or echo bike
3. Skater jumps
4. Hollow rock or ab roll-out
*rest 1 minute between movements.
Metcon
Metcon (Time)
3 rounds for time: (25 minute time cap)
400m run
5 wall walks
20 medball clean
20 push-up
20 hammer hit (10/side)
CrossFit9 – CrossFit WOD
Skill
Push Jerk (5 x 2)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 16 minutes:
30 double unders
15 pull-ups
10 power snatches
L1: 45/35+; 60 single unders
L2: 95/65+
L3: 135/95+
Today’s workout focuses on high skill movements (snatch) performed under shoulder fatigue. Pick a strong, consistent pace that still yields good form.
CrossFit9 – CrossFit WOD
Skill
Front Squat (8@60%, 6@70%, 2×4@80%, 2×2@90%)
Metcon
Metcon (Time)
4 rounds:
400m row
15 SH2OH
Rest 1 minute between rounds
L1: 45/35+
L2: 105/75+
L3: 155/105+
Score the slowest one round.
**This WOD is a couplet sprint. Can you lift heavy under cardiovascular fatigue? We’ll put that to the test.
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
24 minute AMRAP:
24 goblet squat
12 hang power clean
2/1 bar muscle up
200m run
L1: 15 ring row or 10 pull-up; 45/35
L2: 2/1 bar muscle up; 95/65+
L3: 5/3 bar muscle up; 135/95+
This workout puts your skills to the test by combining simple and complex movements. Test your skills under stress.
CrossFit9 – CrossFit WOD
Skill
Metcon (Time)
2 rounds:
800m run or 800m ski or 1000m row
rest 3-4 minutes between
score = slowest.
*Anytime the score is slowest, we are looking for a strong effort with smart pacing. Don’t blow yourself up!
Metcon
Metcon (Time)
Buy In: 2 minute accumulated L-hold or knee raise from bar
3 rounds:
200m single arm farmer carry
30 DB step ups
30 push-up
30 wallball (20#/14#)
Cash out: 2 minute L-hold or knee raise from bar.
L1: 10/5+; B/P
L2: 35/25+; G/Y
L3: 50/35+; R/G
*The focus of this workout is core strengthening and training unilateral movements. Pick a strong pace and hold on tight.
CrossFit9 – CrossFit WOD
Skill
Push Press (5 x 5)
Metcon
Metcon (Time)
For time:
Deadlift 10-9-8-7-6-5-4-3-2-1
Pull-up 1-2-3-4-5-6-7-8-9-10
Between every round of DL & PU, perform 20 DU
L1: 45/35 or 40 single
L2: 205/135
L3: 225/155
**This workout is a classic CrossFit couplet with a cruel twist. This is a speed test that will burn out your forearms/ grip strength. Try performing your sets unbroken.