CrossFit9 – CrossFit WOD
Metcon
McGhee (AMRAP – Rounds and Reps)
30-Minute AMRAP of:
5 Deadlifts, 275#
13 Push-ups
9 Box Jumps, 24″
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
To learn more about McGhee click here
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
14 minute AMRAP:
250m ski or row
15 D-ball squats
20 KB swing
Rest 2 minutes
14 minute AMRAP:
400m bike erg
15 D-ball over shoulder
20 goblet reverse lunges
L1: B/P
L2: G/Y
L3: R/G (Russian style KB swings)
CrossFit9 – CrossFit WOD
Skill
Metcon (AMRAP – Reps)
12 minute alternating EMOM:
ODD: 10 HSPU
EVEN: 10 pistols
L1: 10 seated strict press or pike push-up; 10 single leg squats on box
L3: 10 strict HSPU; 10 pistols
Metcon
Metcon (Time)
4 Rounds for Time:
200m Farmer Carry
20 DB hang clean + press (10R/10L)
10 Dips (L3: 3/2 bar muscle-up)
L1: B/P; 15/10+
L2: G/Y; 35/25+
L3: R/G; 50/35+
CrossFit9 – CrossFit WOD
Skill
Deadlift (1RM)
20 minutes to find
Metcon
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
3 supersets:
10-14 Renegade row (per side)
10-14 Floor DB Squeeze press
10-14 Skull crusher/EZ press
10-14 Leaning lateral rise (per side)
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minutes for quality:
6 strict pull-up
12/10 calorie echo bike
18 front rack russian step-ups
L1: 8 rack pull-ups
L2: 6 strict pull-ups
L3: 6 L-sit pull-ups
CrossFit9 – CrossFit WOD
Skill
Tempo Back Squat (6 x 4)
2 Count Descent
2 Count Hold
Fast Ascent
Accessory: Cossack Squat 4 x 10 (10R/10L) complete all reps on one side before moving to other side.
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
21 Toes to bar
15 OH squat
9 Burpees over bar
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Skill
Strict Press (2 x 6)
Push Press (3 x 3)
Push Jerk (2 x 2)
Metcon
Metcon (Time)
4 rounds for time:
400m run
10 squat cleans
L1: 45/35
L2: 135/95
L3: 7 squat cleans; 165/115
CrossFit9 – CrossFit WOD
Metcon
Bradley (Time)
10 Rounds for time of:
100m Sprint
10 Pull-ups
100m Sprint
10 Burpees
Rest 30 seconds
In honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010
To learn more about Bradley click here
CrossFit9 – CrossFit WOD
Skill
Tempo Deadlift (6 x 4)
Explosive up
1 count pause at top
3 count down
1 count pause at bottom
4 x 12 Staggered stance good morning (6R/6L) between sets
Metcon
Metcon (Time)
5 RFT:
10 front squats
20 box jumps
30 double unders
L1: 45/35+
L2: 95/65+
L3: 135/95+
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
10 minute EMOM:
5 clean & jerk
L1: 45/35+
L2: 105/75+
L3: 135/95+
Metcon
Metcon (Time)
For Time:
800m row or 500m ski
27 HSPU
600m row or 400m ski
21 HSPU
400m row or 300m ski
15 HSPU
200m row or 150m ski
9 HSPU
L1: seated strict press