WODs

CrossFit9 – CrossFit WOD

Endurance

Running (5 Rounds for time)

5 x 400m run

Rest 2 minutes between
Scale running distance if 400m run takes longer than 2 min

Metcon

Kettlebell Karen (Time)

For time:

150 kettlebell swings (70/53)

CrossFit9 – CrossFit WOD

Endurance

Running (5 Rounds for time)

5 x 400m run

Rest 2 minutes between
Scale running distance if 400m run takes longer than 2 min

Metcon

Kettlebell Karen (Time)

For time:

150 kettlebell swings (70/53)

CrossFit9 – CrossFit WOD

Endurance

Running (5 Rounds for time)

5 x 400m run

Rest 2 minutes between
Scale running distance if 400m run takes longer than 2 min

Metcon

Kettlebell Karen (Time)

For time:

150 kettlebell swings (70/53)

CrossFit9 – CrossFit WOD

Endurance

Running (5 Rounds for time)

5 x 400m run

Rest 2 minutes between
Scale running distance if 400m run takes longer than 2 min

Metcon

Kettlebell Karen (Time)

For time:

150 kettlebell swings (70/53)

CrossFit9 – CrossFit WOD

Endurance

Running (5 Rounds for time)

5 x 400m run

Rest 2 minutes between
Scale running distance if 400m run takes longer than 2 min

Metcon

Kettlebell Karen (Time)

For time:

150 kettlebell swings (70/53)

CrossFit9 – CrossFit WOD

Push-ups – Isometric

Push-ups – Isometric (Checkmark)

Hold each position for the set time:

1) Top of push-up hold (point A)

2) Bottom of push-up hold (point B)
In as few sets as possible:

every break, perform 15 v-ups

CrossFit9 – CrossFit WOD

Skill

Skill Circuit (Checkmark)

3 rounds for perfection:

1 minute hollow rock

1 minute arch rock

10 *one legged squats, left leg

10 *one legged squats, right leg

15 min cap
L1: split squats or lunges; 1 min hollow/arch holds

*One legged squats:

Pistol squats

Shrimp squats

Split squats (weight optional)

Lunges (weight optional)

Box step up or step downs (weight optional)

Strength & Cardio

Metcon (AMRAP – Reps)

3 sets:

5 minutes max cal bike (hard all out)

15 bench press (heavy)

35 weighted sit-ups

Rest between sets and spot classmates

Warm up on bench to establish a heavy weight for 15 reps. Use the same weight for each bench press set. Use a spotter to finish your sets if needed!
L3: echo bike; 50lb db sit-ups

For score, add your weight used + your total calorie count

Push-ups – Isometric

Push-ups – Isometric (Checkmark)

Hold each position for the set time:

1) Top of push-up hold (point A)

2) Bottom of push-up hold (point B)
In as few sets as possible:

every break, perform 15 v-ups

CrossFit9 – CrossFit WOD

Skill

Skill Circuit (Checkmark)

3 rounds for perfection:

1 minute hollow rock

1 minute arch rock

10 *one legged squats, left leg

10 *one legged squats, right leg

15 min cap
L1: split squats or lunges; 1 min hollow/arch holds

*One legged squats:

Pistol squats

Shrimp squats

Split squats (weight optional)

Lunges (weight optional)

Box step up or step downs (weight optional)

Strength & Cardio

Metcon (AMRAP – Reps)

3 rounds:

5 minutes max cal bike (hard all out)

15 bench press (heavy)

35 weighted sit-ups

Rest as much between sets in order to go all out on the bike!

Warm up on bench to establish a heavy weight for 15 reps. Use the same weight for each bench press set. Use a spotter to finish your sets if needed!
L3: echo bike; 50lb db sit-ups

For score, add your weight used + your total calorie count

Push-ups – Isometric

Push-ups – Isometric (Checkmark)

Hold each position for the set time:

1) Top of push-up hold (point A)

2) Bottom of push-up hold (point B)
In as few sets as possible:

every break, perform 15 v-ups

CrossFit9 – CrossFit WOD

Skill

Skill Circuit (Checkmark)

3 rounds for perfection:

1 minute hollow rock

1 minute arch rock

10 *one legged squats, left leg

10 *one legged squats, right leg

15 min cap
L1: split squats or lunges; 1 min hollow/arch holds

*One legged squats:

Pistol squats

Shrimp squats

Split squats (weight optional)

Lunges (weight optional)

Box step up or step downs (weight optional)

Strength & Cardio

Metcon (AMRAP – Reps)

3 rounds:

5 minutes max cal bike (hard all out)

15 bench press (heavy)

35 weighted sit-ups

Rest as much between sets in order to go all out on the bike!

Warm up on bench to establish a heavy weight for 15 reps. Use the same weight for each bench press set. Use a spotter to finish your sets if needed!
L3: echo bike; 50lb db sit-ups

For score, add your weight used + your total calorie count

Push-ups – Isometric

Push-ups – Isometric (Checkmark)

Hold each position for the set time:

1) Top of push-up hold (point A)

2) Bottom of push-up hold (point B)
In as few sets as possible:

every break, perform 15 v-ups

CrossFit9 – CrossFit WOD

Skill

Skill Circuit (Checkmark)

3 rounds for perfection:

1 minute hollow rock

1 minute arch rock

10 *one legged squats, left leg

10 *one legged squats, right leg

15 min cap
L1: split squats or lunges; 1 min hollow/arch holds

*One legged squats:

Pistol squats

Shrimp squats

Split squats (weight optional)

Lunges (weight optional)

Box step up or step downs (weight optional)

Strength & Cardio

Metcon (AMRAP – Reps)

3 rounds:

5 minutes max cal bike (hard all out)

15 bench press (heavy)

35 weighted sit-ups

Rest as much between sets in order to go all out on the bike!

Warm up on bench to establish a heavy weight for 15 reps. Use the same weight for each bench press set. Use a spotter to finish your sets if needed!
L3: echo bike; 50lb db sit-ups

For score, add your weight used + your total calorie count

Push-ups – Isometric

Push-ups – Isometric (Checkmark)

Hold each position for the set time:

1) Top of push-up hold (point A)

2) Bottom of push-up hold (point B)
In as few sets as possible:

every break, perform 15 v-ups