210906

September 6, 2021

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds)

25 minute AMRAP:

In teams of 2, alternating rounds:

100m run

10 single arm DB hang clean + jerk

6 burpee box jump overs

L1: 25/15+

L2: 35/25+

L3: 50/35+

Score = # of total rounds

Finisher

Metcon (Time)

Pick your poison

For time:

70 calorie row, 60 calorie ski or 50 calorie echo bike

210904

September 4, 2021

CrossFit9 – CrossFit WOD

Metcon

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run
Can sub run for 400m ski or 500m row

L1: 4-5 rounds

210903

September 3, 2021

CrossFit9 – CrossFit WOD

Skill

Romanian Deadlift (4 x 10)

https://youtu.be/GZAKFRNtxLY
Accessory: 4 x 12 banded glute bridges

Metcon

Metcon (Time)

For time:

21*15*12*9*

DB snatches (per arm)

Box jump (24/20″)

*200m sled pull (with large class, some athletes can begin with sled pull. Must complete 4 total pulls)

L1: 15/10+

L2: 35/25+

L3: 50/35+

210902

September 2, 2021

CrossFit9 – CrossFit WOD

Skill

Overhead Squat (5 x 4)

Accessory: 3 x 15 band or bar good mornings

Metcon

Metcon (AMRAP – Reps)

4 rounds x 4 minute AMRAP:

14/12 calorie ski or row

14 front rack lunges

Max thrusters

Rest 90 seconds between

L1: 45/35

L3: 75/55

L3: 95/65

Score = total number of thrusters

210901

September 1, 2021

CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

4 rounds for time:

500m row

100m farmer carry

12 bench press

3 rope climbs

L1: 45/35; Y/B; 3 rounds

L2: 95/65; G/Y+

L3: 135/95; R+/G+

210831

August 31, 2021

CrossFit9 – CrossFit WOD

Skill

Tempo Front Squat (5 x 5)

3 seconds down

3 second hold

Explosive up
Accessory: 3 x 10-15 deficit calf raises

Metcon

Metcon (Time)

7 rounds for time:

3 ring muscle ups

6 deadlifts

10/8 calorie echo bike or 12/10 calorie ski

L1: 95/65; 6 ring dips

L2: 225/155

L3: 255/175

210830

August 30, 2021

CrossFit9 – CrossFit WOD

Skill

Strict Pull-up EMOM

12 minute EMOM:

3+ strict pull-ups

L1: 5+ rack pull-ups or true ring rows

L2: 3+ strict pull-ups

L3: 5+ strict pull-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

5 shoulder to overhead

10 burpees over bar

15 back squats

20 double unders

L1: 45/35

L2: 95/65

L3: 135/95

210828 – 9FIT

August 28, 2021

CrossFit9 – 9FIT

Metcon

Metcon (AMRAP – Reps)

14 minute AMRAP:

500m bike erg

20 ground to overhead with plate

20 OH lunges with plate

20 Russian twists with plate

3 minutes rest

14 minute AMRAP:

200m run

10 burpees to plate

10 squats with plate halo

10 overhead sit-ups with plate

Metcon (AMRAP – Reps)

14 minute AMRAP:

500m bike erg

20 ground to overhead with plate

20 OH lunges with plate

20 Russian twists with plate

3 minutes rest

14 minute AMRAP:

200m run

10 burpees to plate

10 squats with plate halo

10 overhead sit-ups with plate

210828

August 28, 2021

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 2…

28 minute AMRAP:

1000m ski or row

70 KB swings

50 toes to bar

30 hang squat cleans

L1: 45/35

L2: 115/85

L3: 155/105

210827

August 27, 2021

CrossFit9 – CrossFit WOD

Skill

Split Jerk (Work up to today’s 1RM)

Metcon

Metcon (AMRAP – Reps)

16 minute alternating EMOM:

1. 10/8 calorie echo bike

2. 12 power snatches

3. Max slam balls

4. Rest

L1: 45/35; 10/8 calorie bike erg

L2: 75/55

L3: 95/65

Score = total number of slam balls
Athletes may be split into two groups starting at station 1 or 2. Each group must go to Max slam balls in the 3rd minute and end with 1 minute of rest.