CrossFit9 – WOD
Skill
Metcon (Weight)
10 minute EMOM:
5 shoulder to overhead
L1: 45/35
L2: 135/95
L3: 165/115
Metcon
Metcon (Time)
3 rounds for time:
500m row
15 front squat
15 toes to bar
L1: 45/35
L2: 115/85
L3: 155/105
CrossFit9 – WOD
Metcon
Lumberjack 20 (Time)
20 Deadlifts, 275#
Run 400m
20 Kettlebell swings, 70#
Run 400m
20 Overhead Squats, 115#
Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps, 24″
Run 400m
20 Dumbbell Squat Cleans, 45#
Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here
One bar.
Scale as needed
Typical Rx scaling for women:
Deadlift 185#
KB Swing: 55#
OH Squat 85#
Box jumps 20″
DB Squat Clean 30#
CrossFit9 – WOD
Skill
Metcon (Time)
2 rounds:
50/40 calorie assault bike
L1: 30/20 calorie bike
4-5 minutes rest between rounds (score is fastest)
5-7 minutes between skill and metcon
Metcon
Metcon (Time)
5 rounds for time:
200m run
10 bench press
20 sit-up
L1: 45/35
L2: 135/75
L3: 165/85
CrossFit9 – WOD
Skill
Metcon (Time)
5 rounds (2 min cap each round)
250m row
10 pull-up
rest 1 minute between rounds.
L1: 6/4 pull-up or 12 ring row
L3: 12 CH2B
Score your slowest one.
Start on the top of the min or 00:30 mark.
(18 minute total cap)
Rest 8-10 minutes
Metcon (AMRAP – Reps)
9 minute AMRAP (for reps):
3 ring muscle up
7 hang power snatch
20 air squat
L1: 45/35; 8 ring dips
L2: 95/65
L3: 115/85; 5 ring muscle up
Thruster (3 rep max)
6 minutes to establish
CrossFit9 – WOD
Metcon
Metcon (Time)
2 rounds for time:
30 DB hang clean & jerk
30 knee to elbow
30 medball clean (20/14)
30 KB swing
30/25 calorie ski and bike-erg
30 burpees
30 russian twists (25/15)
L1: scale accordingly
L2: 50/35; G/Y
CrossFit9 – WOD
Skill
Back Squat (10×50%, 8×60%, 6×70%, 2×4 75%, 2×2 80%)
Metcon
Metcon (Time)
*21*15*12*9
OHSQ
*400m run
L1: 45/35
L2: 95/65
L3: 115/85
CrossFit9 – WOD
Skill
Strict Press (3×5@55%, 3×3@65%, 2×2@75%)
Metcon
Metcon (Time)
For time: (25 minute cap)
3 rounds:
10 power clean
10 burpees over bar
L1: 45/35
L2: 75/55
L3: 95/65
Rest 2 minutes
3 rounds:
8 power clean
12 burpees over bar
L1: 45/35 or DB
L2: 95/65
L3: 135/95
Rest 2 minutes
3 rounds:
6 power clean
14 burpees over bar
L1: 45/35
L2: 135/95
L3: 185/125
CrossFit9 – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
“Armistice”
11 minute AMRAP (As Many Repetitions As Possible)
• 11- Power Cleans
• 11- Burpees Over the Bar
• 19- Deadlifts
• 18- Pull-Ups
RX-135/95
Scale as needed
Rest 10-15 minutes
Metcon (Time)
Teams of 2:
100 wall ball (20/14#)
100 box jump
100 calorie row
100 DB snatch (50/35)
800 run (400m each)
**Only one partner works at team
CrossFit9 – WOD
Skill
Weighted Pull-ups (3 rep max)
Turkish Get Up (10 x 1)
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Rest as needed
1-Mile Run (Time)
Max Effort 1-Mile Run
CrossFit9 – WOD
Skill
Squat Clean (1 rep max)
Metcon
Metcon (Time)
Coach Mike (18 min cap)
For Mike & Time:
200m run
21 DL
200m run
18 HSPU
200m run
15 DL
200m run
12 HSPU
200m run
9 DL
200m run
6 HSPU
L1: 135/95; push press
L2: 205/135
L3: 225/155; Deficit HSPU