CrossFit9 – CrossFit WOD
Skill
Back Rack Lunge (5 x 5 (per leg))
3 x 10 single leg deadlift (per leg)
Metcon
Metcon (Time)
For time:
60/50 calorie row
40 KB swings
30 burpees over bar
20 back squats
10 ring muscle-ups
L1: 45/35; B/P; 20 ring or box dips
L2: 135/95; G/Y
L3: 185/125; R/G; 15 ring muscle-ups
CrossFit9 – CrossFit WOD
Skill
Strict Press (3 x 8)
3 x 15 tricep pushdowns
Pendlay Row (3 x 8)
Metcon
Metcon (AMRAP – Reps)
5 minute AMRAP:
Buy-in: 25/20 calorie echo bike or 27/24 calorie ski
9 power cleans (95/65)
9 shoulder to overhead (95/65)
2 minutes rest
5 minute AMRAP:
Buy-in: 25/20 calorie echo bike or 27/24 calorie ski
6 power cleans (115/85)
6 shoulder to overhead (115/85)
2 minutes rest
5 minute AMRAP:
Buy-in: 25/20 calorie echo bike or 27/24 calorie ski
3 power cleans (155/105)
3 shoulder to overhead (155/105)
L1: 45/35; increase as appropriate
L3: 135/95; 185/125; 205/135
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
20th Anniversary 9/11 Memorial WOD:
In teams of 2…
20 rounds for time:
9 thrusters
11 pull-ups
Cash out: 2001m run or ski (together)
L1: 45/35 or DBs
L2: 75/55
L3: 95/65
*One partner completes a full round while the other partner rests, then switch.
CrossFit9 – CrossFit WOD
Skill
Back Squat (6 x 3)
Accessory: 3 x 12 good mornings
Metcon
Metcon (AMRAP – Reps)
8 minute AMRAP:
2-4-6-8-10-12-14 etc
Bench press
Calorie ski or echo bike
L1: 45/35+
L2: 115/65+
L3: 155/95+
Score = reps of bench press accumulated
Rest 2 minutes
Metcon (AMRAP – Reps)
8 minute AMRAP:
2*4*6*8*10*12*14* etc
front rack lunges per leg
*30 double unders
L1: 45/35
L2: 95/65
L3: 115/85
Score = total lunge reps accumulated (per leg)
CrossFit9 – CrossFit WOD
Skill
Clean Complex (Spend 15 minutes working up to a heavy complex)
1 Power Clean +
1 Squat Clean
Metcon
Metcon (Time)
4 rounds for time:
400m run
25 medball cleans (20/14#)
12 deadlifts
L1: 95/65
L2: 205/135
L3: 225/155
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
“Kabul 13”
2021m row or ski
then…
13 rounds:
8 snatches (115/85#)
26 ab-mat sit-ups
L1: 45/35
L2: 115/85
L3: no Rx+
CrossFit9 – CrossFit WOD
Skill
Push Press (3 x 4)
Accessory: Banded tricep pushdown 3 x 15
Push Jerk (4 x 2)
Metcon
Metcon (AMRAP – Rounds and Reps)
14 minute AMRAP:
12/10 calorie echo bike
9 handstand push-ups
6 front squats
L1: 45/35
L2: 115/85
L3: 175/115
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds)
25 minute AMRAP:
In teams of 2, alternating rounds:
100m run
10 single arm DB hang clean + jerk
6 burpee box jump overs
L1: 25/15+
L2: 35/25+
L3: 50/35+
Score = # of total rounds
Finisher
Metcon (Time)
Pick your poison
For time:
70 calorie row, 60 calorie ski or 50 calorie echo bike
CrossFit9 – CrossFit WOD
Metcon
Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
Can sub run for 400m ski or 500m row
L1: 4-5 rounds
CrossFit9 – CrossFit WOD
Skill
Romanian Deadlift (4 x 10)
https://youtu.be/GZAKFRNtxLY
Accessory: 4 x 12 banded glute bridges
Metcon
Metcon (Time)
For time:
21*15*12*9*
DB snatches (per arm)
Box jump (24/20″)
*200m sled pull (with large class, some athletes can begin with sled pull. Must complete 4 total pulls)
L1: 15/10+
L2: 35/25+
L3: 50/35+