WODs

CrossFit9 – WOD

Skill

Bench Press (2×3 @ 70%. 2×2@ 80%, 1×1@ 90%, 1×1 @ 1RM attempt)

Ring Rows (4 sets for max reps)

L1: Incline, feet on floor

L3: plate on torso, or weighted vest

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP:

20 Plate OH Sit-ups (L1: 15/10, L2: 35/25, L3: 45/35)

20 Russian Twists (L1: 15/10, L2: 35/25, L3: 45/35)

20 Hollow Rocks

1 Minute Plank (any style)*

*L3: Unbroken, with 10 burpee penalty per break

Finisher

4R:

200 M Sprint

Rest 1 minute

CrossFit9 – WOD

Metcon

Metcon (Time)

3 Rounds For Time:

10 Calorie Ski

20 Push-up (L3: HSPU)

30 Thruster bar (45/35)

40 Box Jump

50 Sit-up (L3: w/ ball)

L3: 4 Rounds

CrossFit9 – WOD

Skill

Clean & Jerk Complex (Work up to heavy single )

Hang Squat Clean +

2 Push Jerk

Metcon

Metcon (Time)

*21*15*9*

Overhead Squat

Sumo Deadlift High Pull

L1: 45/35

L2: 75/55

L3: 95/65

* = 50 Double Under

L1: NO SINGLES – DU Attempts

L3: Unbroken DUs – 400 M Run Penalty for each break.

CrossFit9 – WOD

Skill

Back Squat (10 @ 60%, 8 @ 70%, 6 @ 80%, 4 @ 85%)

Front Squat (8 @ 65%, 8 @ 75%, 6 @ 85%)

Metcon

Metcon (AMRAP – Reps)

3 Rounds:

1 Minute Each

1. Hang DB Snatch L

2. Hang DB Snatch R

3 Single Arm OH Lunge R

4. Single Arm OH Lunge L

5. Rest

L1: 10/5 to 45/30

L2: 50/35

L3: 60/45 or KB G/Y

CrossFit9 – WOD

Metcon

Metcon (Time)

Teams of Two:

60 Deadlift (L1: 95/65; L2: 205/135; L3: 225/155)

300 Air Squat

60 Power Clean (L1: 65/55, L2: 135/95; L3: 165/115)

200 Sit-up

60 Front rack lunges (L1:45/35; L2: 115/75; L3: 135/95)

100 Push-up

CrossFit9 – WOD

Skill

Bar Muscle Ups For Time (Time)

For Time: 30/15 Bar Muscle-ups. Must be CF style, no glide kip.

Metcon

Metcon (Time)

10 Rounds:

5 Front Squat (from floor)

100 M Run

L1: 95/65

L2: 135/95

L3: 165/115

CrossFit9 – WOD

Skill

Strict Press (3 x 5)

Push Press (3 x 3)

Push Jerk (3 x 2)

Metcon

Metcon (Time)

For Time:

60 Thruster

50 Pull-ups

40 GHD sItup (80 sit-up)

L2: 45/35

L3: 75/55

CrossFit9 – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

2-Way Sled Push (3×45/2×45)

10 D-Ball Over Shoulder

15 Calorie Bike

20 Double KB Front Lunge (Y/B) (10/side)

30 Sit-up

Finisher

Metcon (AMRAP – Rounds)

10 Minute AMRAP:

DB Reverse Fly

DB Lateral Raise

DB Bicep Curl

Tricep Pull-down

CrossFit9 – WOD

Skill

Death by Toes-to-Bar

15 Minute EMOM:

1st Min- 1 T2B

2nd Min- 2 T2B

Increase by 1 rep each minute til 15.
L1: Knee-up

L2: Knee to Elbow

Score is the number of T2B reps in the last minute you are able to complete.

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

Finisher

Metcon (Time)

Mandatory Murph:

1 Mile Run

2 Rounds:

10 Pull-up

20 Push-up

30 Air Squat

CrossFit9 – WOD

Skill

Back Squat (8 @ 70%, 8 @ 75%, 6 @ 80%, 6 @ 85%)

Front Squat (4 @ 65%, 4 @ 75%, 4 @ 85%, 2 @ 90%)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

20 Calorie Row

20 KB Swing

20 Pistol (10L/10R)