CrossFit9 – CrossFit WOD
Skill
Metcon (AMRAP – Reps)
12 minute alternating EMOM:
Odd: 10 handstand push-ups
Even: 6-10 strict Pendlay row
L1: 45/35
L2: 95/65
L3: 115/85
Metcon
Metcon (Time)
For time:
50*40*30*20*10*:
Calorie row
*Following each round =
10 deadlifts
20 sit-ups
30 air squats
L1: 95/65
L2: 205/135
L3: 225/155; GHD sit-ups
CrossFit9 – CrossFit WOD
Skill
Front Squat (6 x 3)
Accessory: 3 x 12 good mornings (band or bar)
Metcon
Metcon (AMRAP – Reps)
5 x 3 minute AMRAP:
12 calorie ski or 9 calorie echo bike
15 shoulder to overhead
Max chest to bar pull-ups
Rest 1 minute between AMRAPs.
L1: 45/35; chin-over-bar pull-ups; rack pull-ups; ring rows
L2: 105/75; chest to bar
L3: 155/105; bar muscle ups
Score = total reps of chest to bars over 5 rounds
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
10 minute AMRAP:
2(+2) calorie ski or row
2(+2) thrusters
2(+2) sit-ups
2 minute rest
10 minute AMRAP:
12 calorie ski/row
16 KB swings
24 mountain climbers
32 ground to jump and touch
2 minutes rest
10 minute AMRAP:
10 ring rows
10 burpees
200m run
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
In Teams of 2…
28 minute AMRAP:
40 calorie ski
30 hang power cleans
400m run (together)
30 back squats
40 calorie row
30 pull-ups
L1: 45/35+
L2: 115/85+
L3: 175/115; chest-to-bar
CrossFit9 – CrossFit WOD
Skill
Sled Push
Heaviest Possible One Way
Metcon
Metcon (AMRAP – Reps)
16 minute alternating EMOM:
1. 10/8 calorie echo bike
2. 15 deadlifts
3. Max burpee box jumps
4. Rest
L1: 95/65+; 10/8 calorie bike erg
L2: 205/135+
L3: 225/155+
Score = total number of burpee box jumps
CrossFit9 – CrossFit WOD
Skill
Bench Press (1 rep max)
Metcon
Metcon (Time)
3 rounds for time:
25 DB push jerks
50 double-unders
25 DB rack squats
50 double-unders
L1: 15/10+
L2: 35/25+
L3: 50/35+
CrossFit9 – CrossFit WOD
Metcon
Luke (Time)
For Time:
400m Run
15 Clean and Jerks, 155#
400m Run
30 Toes-To-Bar
400m Run
45 Wall-Ball Shots, 20#
400m Run
45 Kettlebell Swings, 53#
400m Run
30 Ring Dips
400m Run
15 Weighted Lunge Steps, 155#
400m Run
In honor of Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan
To learn more about Luke click here
CrossFit9 – CrossFit WOD
Skill
Back Squat (5 x 5)
Accessory: 3 x 10 stagger stance RDL (per leg)
Metcon
Metcon (Time)
For time:
9*12*15*21*
Front squat
Calorie echo bike or ski
*12 burpees over bar
L1: 45/35
L2: 95/65
L3: 115/85
CrossFit9 – CrossFit WOD
Skill
Strict Press (4 x 6)
Accessory: 4 x 15 banded face pulls
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
400m ski or 500m row
15 hang power snatches
200m farmer carry
L1: 45/35; B/P
L2: 95/65; G/Y
L3: 115/85; R/G
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
1. 14 minute AMRAP:
Partner A:
8 burpee box jump
12 front rack lunges
Partner B: Calorie ski
Partners A & B alternate after 1 full round
3 minutes rest
2. 14 minute AMRAP:
Partner A:
10 pull-ups
12 overhead squats
Partner B: Calorie row
Partners A & B alternate after 1 full round
L1: 45/35; ring rows; front squats
L2: 75/55
L3: 95/65
Score = accumulated calories over both amraps