200907

September 7, 2020

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

200905

September 5, 2020

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)

200904

September 4, 2020

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+

200903

September 3, 2020

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#

200902

September 2, 2020

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

200901

September 1, 2020

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

200831

August 31, 2020

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

200829

August 29, 2020

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

200828

August 28, 2020

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+

200827

August 27, 2020

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