CrossFit9 – CrossFit WOD
Skill
Deadlift (5 x 6)
Metcon
Metcon (Time)
For time:
800m run
75 wallballs (20/14#)
400m sled pull
75 KB swings
2000m row
L1: B/P (25/20)
L2: G/Y (50/35)
L3: R/G (Russian)
CrossFit9 – CrossFit WOD
Skill
Handstand Practice (20 minutes to practice)
Get upside down!
Wall handstands
Stationary handstands
Handstand push-ups
Handstand walks
Metcon
Metcon (Time)
10 rounds for time:
100m run
8 thrusters
8 toes to bar
L1: 45/35
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Skill
Metcon (Time)
3 rounds:
40/35 calorie echo bike
(or 50/40 calorie ski if large class – prefer echo)
Rest 3 minutes between rounds
Score = slowest round
L1: 30/25 calorie echo bike
Metcon
Hall (Time)
5 Rounds for time of:
3 Cleans, 225#
200m Sprint
20 Kettlebell Snatches, 1.5 pood (10 each arm)
Rest 2 minutes
In honor of U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012
To learn more about Hall click here
L1: DB snatches; 8 power cleans 45/35+
L2: DB snatches
L3: KB snatches
CrossFit9 – 9FIT
Metcon
Metcon (AMRAP – Reps)
28 minute AMRAP:
400m run or 500m row
50 box jumps or step-ups
40 wallballs
30 sit-ups
20 burpees over bar
10 strict press with bar
Finisher:
2 minute accumulated plank hold
CrossFit9 – CrossFit WOD
Skill
Metcon (AMRAP – Reps)
12 minute alt EMOM:
1. 10 bench press
2. 4/2 ring muscle ups
L1: 45/35; 8/5 ring dips
L2: 95/65
L3: 135/95; 5/3 ring muscle ups
Metcon
Metcon (Time)
For time:
10*9*8*7*6*5*4*3*2*1
Back squats
*30 double unders
L1: 45/35
L2: 105/75
L3: 155/105
CrossFit9 – CrossFit WOD
Skill
Front Squat (5 x 5)
Accessory: Banded lateral monster walks 3 x 15
Metcon
Metcon (AMRAP – Reps)
5 rounds x 1 minute stations, each for reps:
1. Single arm DB devil press
2. Deadlift
3. Calorie row or ski
4. Rest
L1: 95/65; 15/10+
L2: 205/135; 35/25+
L3: 225/155; 50/35+
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
“I Will Survive”
In Teams of 2…
Buy-in: 800m run
100 slam balls
80 pull-ups or ring rows
60 front rack lunges
50 burpees over bar
60 shoulder to overhead
80 box jumps or step-ups
100 double unders
Cash out: 1000m row
L1: 65/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Skill
Metcon (AMRAP – Reps)
Superset:
Barbell hip thrusts
4 x 10
Bulgarian split squats
4 x 10 (10L/10R)
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
30 wallballs (20/14#)
20/15 calorie echo bike or 25/20 calorie row
10 single arm DB hang clean + jerk (5R/5L)
L1: 15/10+
L2: 50/35
No L3
CrossFit9 – CrossFit WOD
Skill
Metcon (AMRAP – Reps)
EMOM 14:
1: 2 turkish get-ups (1R/1L)
2: 3-6 strict pull-ups or 8 rack pull-ups
L1: B/P+
L2: Y/B+
L3: G/Y+
Metcon
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP:
15 toes to bar
10 deadlifts
5 power snatches
L1: 45/35
L2: 95/65
L3: 115/85
Metcon (Weight)
Immediately followed by…
5 minutes to find today’s heavy squat snatch
CrossFit9 – CrossFit WOD
Metcon
Moore (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
1 Rope Climb, 15′
Run 400m
Max Rep Handstand Push-ups
In honor of Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011
To learn more about Moore click here
L1: Max rep push-ups or hands-elevated push-ups
Finisher
5 Minute Ski Test (AMRAP – Reps)
As many calories as possible in 5 minutes.