190806

August 6, 2019

CrossFit9 – CrossFit WOD


Skill

Bench Press (3 x 5, 5 x 2)

Metcon

Metcon (AMRAP – Rounds and Reps)


3 x 6 minute AMRAP:
200m run (20 reps)
15 box jump
10 deadlift

Rest 2 minutes

Pick up where you left off each round.

L1: 45/35
L2: 205/135
L3: 225/155

190805

August 5, 2019

CrossFit9 – CrossFit WOD

Skill

Back Squat (4 x 5 @ 75%, 3 x 3 @ 85%)

Metcon

Metcon (Time)

4 rounds for time:

500m row or 400m run

12 handstand push-up

16 front squat (from the floor)

L1: 45/35+ or from the rack

L2: 105/75+

L3: 135/95+; strict handstand push-ups

190803

August 3, 2019

CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

In teams of 2:

Buy in: 800m run (together, 800m each)

For time:

100 calorie row

100 wallball

100 box jump

100 front rack lunges

100 toes to bar

Cash out: 300 double unders

L1: 45/35 or bodyweight

L2: 75/55

L3: 95/65

190802

August 2, 2019

CrossFit9 – CrossFit WOD

Skill

Bench Press (6 x 2)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

10 deadlift

20 push-up

200m farmer carry (20 reps)

L1: 45/35; Y/B

L2: 205/135; G/Y

L3: 225/155; R/G

190801

August 1, 2019

CrossFit9 – CrossFit WOD

Metcon

Badger (Time)

Three Rounds for time of:

30 ‘Squat’ Cleans, 95#

30 Pull-ups

Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here
40 minute cap

190731

July 31, 2019

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP:

200m run

20 alternating mace squat

20 slam ball

Rest 2-3 minutes

12 minute AMRAP:

10 calorie echo bike or ski

20 front rack lunges with bar

20 bicep curls with bar

Rest 2-3 minutes

12 minute AMRAP:

10 burpees

20 single arm DB hang clean & jerk

20 sit-up

190730

July 30, 2019

CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

14 minute EMOM:

1 power snatch

1 hang squat snatch

1 overhead squat

(as a complex)

L1: 45/35+

L2: 95/65+

L3: 135/95+

Focus on form and speed.

Metcon

Metcon (Time)

5 rounds for time:

40 double unders

20 KB swing

10 front squat

L1: 45/35; Y/B (4 rounds)

L2: 95/65; G/Y

L3: 135/95; R/G

190729

July 29, 2019

CrossFit9 – CrossFit WOD

Skill

Strict Press (2 x 10)

Split Jerk (5 x 2)

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

50 wallball

40 calorie row

30 box jump

20 hang power clean

5/3 ring muscle up

L1: 10 dips; 45/35

L2: 135/95

L3: 165/125; 10/6 ring muscle ups

190727

July 27, 2019

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 2…

25 minute AMRAP:

50 air squat

40 calorie row

30 pull-up

20 SH2OH

L1: 45/35 or plate clean & jerk

L2: 95/65

L3: 135/95

190726

July 26, 2019

CrossFit9 – CrossFit WOD

Skill

Bench Press (6 x 3)

Metcon

Metcon (Time)

For time:

10-9-8-7-6-5-4-3-2-1

Back squat

Burpee box jump overs

Calorie echo bike

L1: 45/35+ from the rack

L2: 95/65 from the floor

L3:135/95 from the floor