190209

February 9, 2019

CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

For time:

50/40 calorie row

2 rope climb

50 T2B

2 rope climb

50 wallball

2 rope climb

50 alt DB snatch (25/25)

2 rope climb

50 deadlift

2 rope climb

50 push-up

2 rope climb

L1: 135/95; 2:1 ground to standing; 10/5+

L2: 205/135; 35/20+

L3: 225/155; 3 rope climb; 50/35

190208

February 8, 2019

CrossFit9 – CrossFit WOD

Skill

Bench Press (5 x 3)

4 x 20 banded good morning

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

200m sled pull (45×2 big sled/ 25×3 slice)

15 pull-up

15 press strict

10/8 calorie ski

L1: DB

L2: 45/35

L3: 65/55

190207

February 7, 2019

CrossFit9 – CrossFit WOD

Skill

Front Squat (10@50%, 8@60%, 2×6@70%, 2×4 @75%, 2×2@80%)

Metcon

Metcon (Time)

3 rounds for time:

400m run

14 power snatch

14 burpees over bar

L1: 45/35

L2: 75/55

L3: 95/65

190206

February 6, 2019

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

EMOM 20:

1) 100m run

2) 8-10 burpees

3) 10-15 KB swing (G/Y)

4) 10-15 slam ball

5) 10-15 hollow rock or v-up

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP:

10/8 calorie ski

50 sit-up

40 lunges

30 DB hang clean & jerk (15/15) 50/35#

20 push-up

190205

February 5, 2019

CrossFit9 – CrossFit WOD

Skill

Metcon (Time)

For time:

1 mile run

30 burpees to 6-inch target

15 minute time cap

L1: 800m run

Metcon

Metcon (Time)

10 rounds for time: (30 minute time cap)

5 HSPU

7 power clean

12 wallball

L1: 45/35

L2: 105/75

L3: 135/95

190204

February 4, 2019

CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

EMOM 12

ODD: 7 shoulder to overhead

EVEN: 40 double unders

L1: 45/35

L2: 115/85

L3: 135/95; 50 double unders

Metcon

Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP:

300m row

15 pull-up

15 back squat

L1: 45/35

L2: 115/85

L3: 165/125
300m row counts as 10 reps.

190202

February 2, 2019

CrossFit9 – CrossFit WOD

Skill

Pistol practice (No Measure)

Pistol practice (No Measure)

Metcon (No Measure)

EMOM 10:

10 pistols (5R/5L)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

30 medball clean (20/14#)

20 alternating DB power snatch (open standard)

10 burpees over box (24/20)

5 rope climb

2-way sled push (if raining, skip)

15 calorie row

Rx: 50/35; 3×45 rogue slice sled, 2×45 heavy sled

190201

February 1, 2019

CrossFit9 – CrossFit WOD

Skill

Front Squat (1 rep max)

Metcon

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar

Finisher

Metcon (Time)

Optional: 50/40 calorie ski

190131

January 31, 2019

CrossFit9 – CrossFit WOD

Skill

Overhead Squat (5@50%; 5@60% 5@70% 2×3@75%, 2×2@80%)

Metcon

Metcon (Time)

10 rounds for time: (20 min cap)

5 ring dips

7 power snatch

10 wallballs

L1: 45/35

L2: 75/55

L3: 95/65

Optional:

50/40 calorie row

190130

January 30, 2019

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

Tabata (8 rounds per movement: 20 seconds on/ 10 seconds off)

A. KB swing (G/Y)

B. Air squat

C. Box jump (24/20)

D. Slam ball

Rest 2 minutes between stations
Rest 5 minutes

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP: (QUICK HIIT 10 minute AMRAP)

20 KB lunges (10/10)

20 ab mat sit-up or GHD sit-up

20 burpees

20 hollow rock or candle stick

200m run (counts as 10 reps)

L1: No weight

L2: Y/B; 35/25

L3: G/Y(2) or DB 50/35