CrossFit WOD – Wed, Jan 25

January 25, 2023

CrossFit9 – CrossFit WOD

Single Modality

Row or run efforts (Time)

3 x 400m run or 500m row
1:1 rest

Score = slowest time

Metcon (AMRAP – Rounds and Reps)

22 minute AMRAP:

500m bike erg

50ft DB or KB rack walking lunges

25 abmat sit-ups

15 DB bench press

L1: 25/15+

L2: 35/25+

L3: 50/25+;GHD sit-ups or DB sit-ups

CrossFit WOD – Tue, Jan 24

January 24, 2023

CrossFit9 – CrossFit WOD

Strength

Push Press (4 x 3)

Accessory: 3 x 12 single arm high pull

Metcon (AMRAP – Reps)

15 minute AMRAP:

2*4*6*8*10*etc

Deadlift

Wall walks

*100m run or 250m bike erg

L1: 95/65+

L2: 225/155

L3: 245/175

*Score = total reps (not counting run or bike – note bike or run in comments)

CrossFit WOD – Mon, Jan 23

January 23, 2023

CrossFit9 – CrossFit WOD

Strength

Back Squat (20 minutes to work up to today’s 1RM)

Metcon

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

CrossFit WOD – Sat, Jan 21

January 21, 2023

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 2…

30 minute AMRAP:

800m run or 1000m row

40 squat cleans

60 KB swings

40 burpees over bar

L1: 45/35

L2: 95/65

L3: 135/95

CrossFit WOD – Fri, Jan 20

January 20, 2023

CrossFit9 – CrossFit WOD

Strength

Bench Press (4 x 4 with a pause at the bottom of each rep)

Accessory: 3 x 12 banded pull aparts

Metcon (Time)

2 rounds for time:

100 double unders

50 calorie bike erg

40 single arm DB hang clean and press

30 DB sit-ups

L1: 15/10+

L2: 35/25+

L3: 50/35+

CrossFit WOD – Thu, Jan 19

January 19, 2023

CrossFit9 – CrossFit WOD

Strength

Sumo Deadlift (4 x 3)

Accessory: 3 x 12 sissy squats

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP:

6 calorie ski or echo bike

9 pull-up

12hang power snatch

L1: DB or 45/35

L2: 95/65

L3: 115/85

CrossFit WOD – Wed, Jan 18

January 18, 2023

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

200m sled pull

10 front squats

15 ring dips

20 box jump overs

L1: 45/35

L2: 95/65; 3×45/2×45

L3: 135/95; 4×45/3×45

Single Modality

Metcon (AMRAP – Reps)

4 x 60 second max calorie echo bike sprint

3 minutes rest between each sprint

Score = total calories over 4 efforts

CrossFit WOD – Tue, Jan 17

January 17, 2023

CrossFit9 – CrossFit WOD

Strength

Back Squat (5 x 2)

Accessory: 3 x 12 banded hamstring curls or foam roller curls

Metcon (Time)

5 rounds for time:

250m run

15 toes to bar

10 shoulder to overhead

L1: 45/35

L2: 105/75

L3: 155/105

CrossFit WOD – Mon, Jan 16

January 16, 2023

CrossFit9 – CrossFit WOD

Strength

Push Press (4 x 4)

Accessory: 3x 10 single arm high pull

Metcon

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

CrossFit WOD – Sat, Jan 14

January 14, 2023

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 2…

28 minute AMRAP:

50 medball clean

50 alternating DB snatch

50 box jumps

50 DB sit-ups

L2: 35/35+

L3: 50/35+