191126

November 26, 2019

CrossFit9 – CrossFit WOD


Skill

Bench Press (6 x 2)


4 x 8 bent over row

L1: 45/35
L2: 75/55
L3: 96/65

Metcon

Metcon (Time)


10*9*8*7*6*5*4*3*2*1*
Deadlift
Ring Dips

*300m bike erg or 150m ski

L1: 95/65+
L2: 185/125+
L3: 205/135; 2 ring muscle up

Finisher
November challenge

191125

November 25, 2019

CrossFit9 – CrossFit WOD

Skill

Front Squat (5 x 5)

4 x 10 bar good morning

Metcon

Metcon (Weight)

For 10 rounds, every 2 minutes complete…

14/12 calorie row (1 min cap)

5 SH2OH

Rest the remainder of the 2 minutes

L1: 45/35, SH2OH 12/10 (1 min cap)

L2: 105/75

L3: 155/105; 16/14 calorie row (1 min cap)

The goal is to push the rower.

191123

November 23, 2019

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

30 minute AMRAP:

30 wall ball

30 box jump

30 calorie Row

30 toes to bar or ab roll

30 single arm DB hang clean & jerk

L2: 50/35 or G/Y

191122

November 22, 2019

CrossFit9 – CrossFit WOD

Skill

Metcon (No Measure)

10 minutes of practice:

Double unders

Metcon

Havana (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 25 minutes of:

150 double-unders

50 push-ups

15 power cleans

Men: 185 lb.

Women: 125 lb.

Scroll for scaling options.

Scaling

Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout.

Intermediate Option

Complete as many rounds as possible in 25 minutes of:

100 double-unders

30 push-ups

10 power cleans

Men: 135 lb.

Women: 95 lb.

Beginner Option

Complete as many rounds as possible in 20 minutes of:

75 single-unders

20 knee push-ups

10 power cleans

Men: 75 lb.

Women: 55 lb.
To learn more about Havana click here

191121

November 21, 2019

CrossFit9 – CrossFit WOD

Skill

Overhead Squat (5 x 4 )

Metcon

Metcon (AMRAP – Rounds and Reps)

25 minute AMRAP:

400m run or :90 echo bike at 200 watts (20 reps – no other modifications)

12 bench press

200m sled pull (20 reps)

L1: 45/35 or DB; 1×45

L2: 135/75; (2×45)/(1×45+25)

L3: 155/85; (3×45)/(2×45)

191120

November 20, 2019

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

3 rounds x 1 minute each:

1. Ground to jump and touch

2. Mountain climber

3. D-ball squats

4. KB swing

5. Calorie row

6. Rest

Rest 5 minutes

Metcon (Time)

For time:

100 walking lunges

80 sit-ups

60 slam balls

40 single leg DL with bar (20/20)

20 calorie echo bike or 30 calorie ski

800m run

191119

November 19, 2019

CrossFit9 – CrossFit WOD

Skill

Bench Press (6 x 2)

4 x 8

Bent over row

L1: 45/35

L2: 75/55

L3: 95/65

Metcon

Metcon (Time)

For time:

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

Burpee box jump over

Deadlift

*20 DU

L1: 45/35

L2: 185/125

L3: 205/135

191118

November 18, 2019

CrossFit9 – CrossFit WOD

Skill

Front Squat (5 x 4)

20 minutes to complete

Metcon

Metcon (Time)

For time:

10 clean & jerk followed by…

3 rounds:

5 strict pull-ups

10 hand release push-ups

15 air squats to a ball

10 clean & jerk followed by…

3 rounds:

5 strict pull-ups

10 hand release push-ups

15 air squats to a ball

10 clean & jerk followed by…

3 rounds:

5 strict pull-ups

10 hand release push-ups

15 air squats to a ball

L1: 45/35+; emphasis on form

L2: 105/75+

L3: 135/95+

191116

November 16, 2019

CrossFit9 – CrossFit WOD

Metcon

10 rounds for time:

500 M bike erg or 350 M Ski Erg

15 wallball (20#/14#)

12 Kettlebell swings

10 pull-ups

  • L1: B/P; pull-up modification
  • L2: G/Y
  • L3: R/G; strict pull up

191115

November 15, 2019

CrossFit9 – CrossFit WOD

Skill

Metcon (No Measure)

15 minutes pull-up practice:

Practice modifications and progressions.

L2: 5 x 2 max weighted strict pull-up

Metcon

Wood (Time)

5 Rounds for time of:

400m Run

10 Burpee Box Jumps, 24″

10 Sumo-Deadlift High-Pull. 95#

10 Thrusters, 95#

Rest 1 Minute
In honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011
To learn more about Wood click here
Ladies modification: 65#