191002

October 2, 2019

CrossFit9 – CrossFit WOD


Metcon

Metcon (AMRAP – Reps)


3 rounds: :45 work/ :15 transition
1. Ground to jump + touch
2. Alternating toes to bar or leg raise
3. KB sumo deadlift high pull
4. Slam ball
5. Bicep curls with bar

Rest 3 minutes

Metcon (AMRAP – Rounds and Reps)


8 minute AMRAP:
8 calorie ski or 5 calorie echo bike
12 devil press.

L2: 20/15+

2 minutes rest

8 minute AMRAP:
8 burpees
12 box jumps

Finisher:
400 run
100 sit-up
50 bar or band good mornings

191001

October 1, 2019

CrossFit9 – CrossFit WOD

Skill

Deadlift (5 x 3)

Metcon

Metcon (Time)

3 rounds for time:

800m run or 1000m row (row time cap: 5:00)

28 front rack lunge (14/14)

2/1 ring muscle up

L1: 45/35 or DB; 10 ring dips

L2: 105/75

L3: Overhead barbell lunge: 105/75; 4/2 ring muscle up

190930

September 30, 2019

CrossFit9 – CrossFit WOD

Skill

Strict Press (3 x 5)

Push Jerk (3 x 3)

Metcon

Metcon (Time)

4 rounds for time:

21 calorie row

15 thruster

9 pull-ups

L1: 3 rounds for time; 45/35; 2:1 jumping pull-ups

L2: 75/55

L3: 95/65; CH2B

190928

September 28, 2019

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 2…

30 minute AMRAP:

30 squat clean

30 SH2OH

60 pull-up

60 calorie bike erg or ski

80 box jump

80 wall ball

L1: 45/35

L2: 95/65

L3: 135/95

190927

September 27, 2019

CrossFit9 – CrossFit WOD

Skill

Push Jerk (1 rep max )

20 minutes to establish

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

3/2 ring muscle up

15 deadlift

2-way sled push

200m run

L1: 10 dips; 95/65; 1×45 sled push

L2: 185/125; 2×45 sled push

L3: 225/155; 6/3 ring muscle up; 3×45 sled push

190926

September 26, 2019

CrossFit9 – CrossFit WOD

Skill

Back Squat (5 x 10)

Metcon

Each for time, start wherever you like.

1-Mile Run (Time)

Max Effort 1-Mile Run

30 power snatches (Time)

Complete 30 power snatches for time.

L1: 45/35

L2: 95/65

L3: 115/85

30 strict HSPUs (Time)

Complete 30 strict HSPUs for time.

190925

September 25, 2019

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

A .

7 minute AMRAP:

3 rope climb

20 medball clean

30 sit-up

Rest 2 minutes

B.

7 minute AMRAP:

10 pull-ups or jumping pull-ups

20 OH walking lunges (with plate – 45/35)

30 russian twists

Rest 2 minutes

C.

7 minute AMRAP:

10 burpees

20 air squat

30 flutter kicks

Rest 2 minutes

D.

7 minute AMRAP:

10 thruster

20 single leg DL with bar (10/10)

30 skater jumps

190924

September 24, 2019

CrossFit9 – CrossFit WOD

Skill

Sumo Deadlift (6 x 2)

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

12 Overhead squat

15 T2B

18 box jump

21 calorie bike erg (90+ RPMs)

L1: 15 minute AMRAP; 45/35; front squat

L2: 95/65

L3: 135/95

190923

September 23, 2019

CrossFit9 – CrossFit WOD

Skill

Front Squat (6 x 3)

Metcon

Metcon (Time)

4 rounds for time:

500m row (or 400m run, if no rowers available)

12 clean & jerk

24 minute cap

L1: 3 rounds for time; 45/35+

L2: 105/75+

L3: 135/95+

190921

September 21, 2019

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 2…

30 minute AMRAP:

200m sled pull

30 KB swing

40 wall ball

50 box jump

L2: G/Y; 45×3/45×2