CrossFit9 – WOD
Metcon
Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
L1: Dirty Thirty (cut reps to 30 each)
CrossFit9 – WOD
Skill
Sled Push (Max weight 1-way parking lot)
Heaviest Possible One Way
Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
CrossFit9 – WOD
Skill
Overhead Squat (1 rep max)
Metcon
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders
*40 minute time cap
CrossFit9 – WOD
Skill
Metcon (Time)
2 rounds:
60/50 calorie row
Score = slowest
Rest 5 minutes between rounds
Metcon
Metcon (Time)
*28*21*15*9*3
Deadlift
HSPU
*50 air squats
L1: *30 air squats; 95/65; KB push press or pike push-up
L2: 205/135
L3: 225/155
28 minute cap
CrossFit9 – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP:
200m run or 150m ski (2 reps)
10 box jump
15 wall ball
20 DB hang power snatch (10/10)
Rest 5 minutes
12 minute AMRAP:
10 burpees
15 KB swing
20 sit-up; GHD; T2B
L1: Y/B; 10/5+
L2: G/Y; 35/20+
L3: R/G; 50/35+
Rest 5 minutes
1-Mile Run (Time)
Max Effort 1-Mile Run
L3: vested 20#/14#
CrossFit9 – WOD
Metcon
Metcon (Time)
At home for fun:
100 lunges
75 sit-up
50 air squat
25 burpees
CrossFit9 – WOD
Metcon
Metcon (Time)
For time:
25 calorie row
25 pull-up
25 KB or DB deadlift
25 box jump
25 slam ball
25 T2B (L1: knee up)
25 KB or DB clean
25 ab roller
25 wallball
25 KB swing
25 HSPU
25 air squat
25 DU
25 KB/DB SH2OH
25 calorie ski
25 push-up
25 sit-up
25 ground to jump + touch
25 hollow rock
25 calorie bike erg
25 V-up
25 burpees
25 goblet squat
25 calorie assault bike
Cash out: 400m run
L2: G/Y
CrossFit9 – WOD
Metcon
Metcon (Time)
12 Days of Christmas:
100m run
2 ring muscle up (or 4 ring dips)
3 devil press from floor (35/20+)
4 deadlift (one bar)
5 hang power clean
6 front rack lunges (3/3)
7 pull-up
8 wallball (20#/14#)
9 KB swing (G/Y)
10 box jump
11 burpees
12 calorie bike
L1: 45/35
L2: 95/65
L3: 135/95
Performed like the song.
CrossFit9 – WOD
Skill
Metcon (Time)
2 rounds for time:
50/40 calorie bike
3-5 minutes rest between
Weighted Pull-ups (3 rep max)
Metcon
Metcon (Time)
4 rounds for time:
2/1 bar muscle up
15 SH2OH
30 medball clean
L1: 45/35; 15 ring row or 10 pull-up
L2: 115/85
L3: 135/95; 5/3 bar muscle up
CrossFit9 – WOD
Skill
Deadlift (1 rep max)
20 minutes to establish
Metcon
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
1000m Row (Time)
Max Effort 1000m Row