CrossFit WOD – Tue, Apr 15

April 15, 2025

CrossFit9 – CrossFit WOD

Skill

Back Squat (For load:

7 x 3)

Endurance

Metcon (Time)

2 sets for total time:

200-meter run

400-meter run

800-meter run

100-meter sprint

– Rest 1:00 between each distance
23-30 min including rest

“Murph prep”

CrossFit WOD – Mon, Apr 14

April 14, 2025

CrossFit9 – CrossFit WOD

Skill

Skill (Checkmark)

EMOM 12:

Min. 1 | 15 GHD sit-ups/Weighted Sit-Ups

Min. 2 | 2 Turkish get-ups (1 per arm)

Metcon

Metcon (5 Rounds for calories)

5 x 2:00 rounds:

10 deadlifts (185/125 lb)

Max row/ski

– Rest 1:00 between rounds.

CrossFit WOD – Sat, Apr 12

April 12, 2025

CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

5 x 2:00 rounds:

200-meter run

Max-reps double-unders

– Rest 2:00 between rounds.

Metcon

Metcon (Time)

20 rounds for time:

3 pull-ups

6 push-ups

9 air squats

CrossFit WOD – Fri, Apr 11

April 11, 2025

CrossFit9 – CrossFit WOD

Skill

Practice and mobility (No Measure)

Squat snatch and overhead squat practice

Metcon (Weight)

EMOM 30:

Min. 1 | 1:00 row, or ski for calories

Min. 2 | 2 power snatches

– Start partners on different movements or stagger by 1 minute.

Finisher (No Measure)

Accumulate:

5:00 plank hold

– Every time you break perform 20 Russian twists (14/20 lb medicine ball).

CrossFit WOD – Thu, Apr 10

April 10, 2025

CrossFit9 – CrossFit WOD

Skill

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

100-m single-dumbbell suitcase carry 70/50

7 single-dumbbell push jerks, right arm (70/50)

7 single-dumbbell push jerks, left arm

CrossFit WOD – Wed, Apr 9

April 9, 2025

CrossFit9 – CrossFit WOD

Skill

Metcon (No Measure)

EMOM 10:

Even: :40 front-rack kettlebell hold (35/53 lb)

Odd: :40 hollow hold

Strength

Deadlift (5-5-5-5-5)

Stamina

Metcon (Time)

Every 2:00 for 10 sets:

12/15-calorie bike

CrossFit WOD – Tue, Apr 8

April 8, 2025

CrossFit9 – CrossFit WOD

Strength

Front Squat (5 sets:

5 front squats

– Build to workout load or slightly heavier.)

Metcon

Metcon (Time)

21-18-15-12-9 reps for time of:

Knees-to-elbows

Front squats (115/75 lb)

CrossFit WOD – Mon, Apr 7

April 7, 2025

CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

On a 20:00 clock:

0:00-10:00:

Min 1: bike max effort

Min 2: rest

10:00-20:00:

Build to a heavy 3-rep shoulder-to-overhead

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

15 burpees

20 alternating DB snatches (35/50 lb)

100-m farmers carry

CrossFit WOD – Sat, Apr 5

April 5, 2025

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of two,

30 minute AMRAP

50 cal ski

50 hang clean and jerk

50 push-ups

50 cal row

50 front squats

50 burpees over bar
L1: 45/35

L2: 95/65

L3: 135/95

CrossFit WOD – Fri, Apr 4

April 4, 2025

CrossFit9 – CrossFit WOD

Strength

Weighted Pull-ups (5 x 5)

Metcon

Metcon (Time)

12 minute AMRAP

2 wall-ball shots (9/10 ft) (14/20 lb)

2 box jump-overs (20/24 in)

2 burpees
– After every round add 2 reps to each movement.