WODs

CrossFit9 – CrossFit WOD

Strength

Front Squat (4 x 3-5)

Accessory: 2 x :30 banded clamshell hold (per side)

Metcon

Metcon (AMRAP – Reps)

3 x 4 minute AMRAP:

350m row (35 reps)

15 deadlifts

10 HSPU

Rest 2 minutes

L1: 95/65+; DB press 10/10

L2: 205/135+

L3: 225/155+; strict HSPU

Each round = 60 reps

*Score is total reps

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

7 minute AMRAP:

10/8 calorie ski

15 hollow rock

20 single arm thruster (10/10)

Rx: 35/20+

2 minute rest

7 minute AMRAP:

200m run

15 medball clean

20 russian twist (feet off floor)

10 minute AMRAP:

250 bike erg (90+ RPM)

12 mace switch squat

15 sit-ups

Finisher:

800m run

()

CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

Deck of Cards [35 minute time cap]

In teams of 2:

Hearts – KB swings

Spades – Burpees

Diamonds – Sit-ups

Clubs – Wallballs

*Face cards (Jacks, Queens, Kings) – 10 reps

*Aces – 200m sandbag sprint

*Jokers – 500m row
Each team will start the workout with a deck of cards. At 3,2,1, Go, the first team member will flip over the top card and complete the reps and the movement dictated by the suit and number on the card. For example, if team member 1 flips over a 10 of Diamonds, then they would complete 10 sit-ups. Once completed, Team member 2 can flip over the next card. This alternating rotation will continue until cards are finished or35 minutes are up.

CrossFit9 – CrossFit WOD

Strength

Sumo Deadlift (4 x 3-5)

Metcon

Metcon (Time)

For time:

400m sled push

50/40 calorie echo bike

40 toes to bar

30 overhead squats

L1: empty sled, 45/35

L2: 2 x 45/1 x 45; 95/65

L3: 3 x 45/2 x 45; 115/85

CrossFit9 – CrossFit WOD

Strength

Barbell Glute Bridge (4 x 5-6)

Video Demo: https://youtu.be/q3NLEpCF4-g?t=10m40s
Accessory: 3 x 15 banded lateral walks

Metcon

Metcon (Time)

For time:

30-20-10

Power cleans

Box jump overs

*weight increases as reps decrease*

L1: 45/35

L2: 95/65; 115/85; 135/95

L3: 115/85; 155/105; 185/135

CrossFit9 – CrossFit WOD

Metcon

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes:

5 Pull-ups

10 Push-ups

15 Squats
Scaling options:

1) If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.

3) Beginner Option:

Every minute on the minute for 20 minutes perform:

3 jumping pull-ups

6 knee push-ups

9 squats

Finisher

800m Run (Time)

Max Effort 800m Run

CrossFit9 – CrossFit WOD

Strength

Front Squat (4 x 3-5)

Metcon

Metcon (Time)

16 minute AMRAP:

250m row or ski

20 medball cleans

15 weighted sit-ups or GHD sit-ups

5 push press

L1: 75/55

L2: 115/85

L3: 165/115

CrossFit9 – CrossFit WOD

Strength

This week, we’re beginning a snatch cycle. Athletes may choose to work on squat or power snatch during this cycle. The goal is to pick one and begin building strength/technique.

Power Snatch (4 x 3)

*Athlete’s choice to work on power or squat snatch.

Work your way up to a moderately heavy (not more like 75% of 1RM) but technically sound set of 3.

Drop Snatch (3 x 5)

As accessory: light/ bar only

Metcon

Metcon (Time)

7 rounds for time:

100m run or 250m bike erg

5 devil press

10 DB weighted step-ups (24in/20in)

L1: 25/15+

L2: 35/25+

L3: 50/35+

Time Cap: 20 minutes

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 2…

35 minute AMRAP:

Buy in:

*800m run

*1000m row

*400 double unders or single unders

All 3 must be completed before AMRAP of the following in the remaining time:

30 toes to bar

30 sumo deadlift high pull

30 HSPU

30 calorie ski

L1: 45/35; DB seated strict press

L2: 75/55

L3: 95/65

CrossFit9 – CrossFit WOD

Strength

Back Rack Reverse Lunge (4 x 6-8)

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

200m sled pull

10 back squats

20 DB sit-ups

3 rope climbs

L1: 95/65; 25/15+

L2: 135/95; 35/25+

L3: 205/135; 50/35+