190614

June 14, 2019

CrossFit9 – CrossFit WOD


Skill

Metcon (Time)


2 rounds:
800m run or 800m ski or 1000m row

rest 3-4 minutes between

score = slowest.

*Anytime the score is slowest, we are looking for a strong effort with smart pacing. Don’t blow yourself up!

Metcon

Metcon (Time)


Buy In: 2 minute accumulated L-hold or knee raise from bar
3 rounds:
200m single arm farmer carry
30 DB step ups
30 push-up
30 wallball (20#/14#)
Cash out: 2 minute L-hold or knee raise from bar.

L1: 10/5+; B/P
L2: 35/25+; G/Y
L3: 50/35+; R/G

*The focus of this workout is core strengthening and training unilateral movements. Pick a strong pace and hold on tight.

190613

June 13, 2019

CrossFit9 – CrossFit WOD

Skill

Push Press (5 x 5)

Metcon

Metcon (Time)

For time:

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

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

Between every round of DL & PU, perform 20 DU

L1: 45/35 or 40 single

L2: 205/135

L3: 225/155

**This workout is a classic CrossFit couplet with a cruel twist. This is a speed test that will burn out your forearms/ grip strength. Try performing your sets unbroken.

190612

June 12, 2019

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

13 minute AMRAP:

40 mountain climber

30 jump and touch

20 bicep curl with bar

10/8 calorie bike or ski

**Todays focus: Increasing body awareness. Developing strength and cardio together. Using natural & isolating movements together.

rest 5 minutes

Metcon (Time)

For time:

400m run

50 box jump

10 burpees

400m run

50 Jumping air squats

10 burpees

400m run

50 strict press with bar or DB

10 burpees

400m run

50 banded face pull

10 burpees

190611

June 11, 2019

CrossFit9 – CrossFit WOD

Skill

Bench Press (5 x 2)

4 x 10 sumo good morning with bar

Metcon

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
L1:

2 jumping muscle up or

4 dips; 8 DB push press

Or assisted HSPU

**small gymnastic sets make this workout the perfect opportunity to practice Rx-ing a movement or trying a new modification. Pick a smart pace and stick to it. Quick transitions are key.

190610

June 10, 2019

CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

10 minute EMOM:

1 power snatch

2 OHSQ

(performed in the same minute)

L1: 45/35

L2: 95/65

L3: 135/95
*To be performed as a complex. The goal of this skill is to introduce new movements and focus on form. Each of the movements should emphasize good form over weight.

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

50 calorie row

40 front rack lunge (25/25)

30 T2B

20 front squat

L1: 45/35 or KB lunge/ goblet squat

L2: 95/65+

L2: 135/95+
This workout will be a lower body burner. In this long AMRAP, go for medium intensity and quality of movement over burnout.

190608

June 8, 2019

CrossFit9 – CrossFit WOD

Skill

Sumo Deadlift (1 rep max)

Metcon

A: Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Pick Cindy or Mary

B: Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
Modifications: DB press, 2:1 air squats, ring rows

190607

June 7, 2019

CrossFit9 – CrossFit WOD

Skill

Metcon (Time)

2 rounds:

800m run or 1000m row

Rest 3 minutes between

Score is slowest time

Metcon

Metcon (Time)

8 round for time:

6 burpees

8 thruster

30 DU

L1: 45/35; 60 single

L2: 75/55

L3: 95/65; 50 DU

190606

June 6, 2019

CrossFit9 – CrossFit WOD

Skill

Turkish Get Up (10 x 2 (L+R = 2))

Metcon

Metcon (Time)

5 rounds for time:

100m waiter carry (50m/side without switching)

12 bench press

20 GHD Or 40 sit-up

3/1 ring muscle up

L1: 10/5 or B/P; 45/35; 20 dips

L2: 35/25 or Y/B; 135/75+

L3: 50/35 or G/Y; 185/95 or body weight; 5/3 ring muscle up

190605

June 5, 2019

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

35 minute AMRAP:

400m run

*100 air squat

90 body weight lunges

*80 sit-up

70 russian twist with plate (feet off floor)

60 KB suitcase deadlift

*50 jumping pull-ups

40 single arm land mine press

*30 burpees

20 calorie bike (not bike erg)

(All single side movements are for total reps)

L1: P/B; 15/10+

L2: Y/G; 25/15+

L3: G/R; 45/25+

*possible starting points after the run.

190604

June 4, 2019

CrossFit9 – CrossFit WOD

Skill

Split Press (5 x 2)

Press from Split Stance

Metcon

Metcon (Time)

4 rounds for time:

400m row

15 deadlift

20 box jump

rest 1 minute between rounds

L1: 95/65

L2: 205/135

L3: 225/155