WODs

CrossFit9 – WOD

Skill

Metcon (Weight)

Skill

10 minute EMOM:

5 power snatch

L1: 45/35

L2: 105/75

L3: 135/95

Metcon

Metcon (Time)

3 rounds for time:

400m run

20 push up

15 back squat

L1: 45/35

L2: 105/75

L3: 135/95

CrossFit9 – WOD

Skill

Strict Press (4 x 2)

Push Press (3 x 2)

Push Jerk (2 x 2)

Metcon

Metcon (Time)

7 rounds for time:

12 calorie assault bike

9 power clean

6/4 ring muscle up

L1: 12 ring dips; 75/55

L2: 135/95

L3: 165/125
20 minute time cap

CrossFit9 – WOD

Metcon

Metcon (Time)

3 rounds for time:

800m run

20 deadlift

20 HSPU

*20 CH2B

L1: 135/95; 400 run; *pull-up, ring row, jumping pull-up*

L2: 205/135

L3: 225/155; *15/12 bar muscle up

CrossFit9 – WOD

Metcon

Metcon (Time)

For time:

150 double under

100 air squat

90 sit-up

80 box jump

70 DB snatch (35/35)

60 sec L-hold from pull-up bar (L1: plank)

50 wall ball

40 burpees

30 power clean

20 calorie row

10 ring mup or 2:1 dips

(50 min cap)

L1: DU = jumping jack; 45/35; 10/5

L2: 95/65; 35/20

L3: 135/95; 50/35

CrossFit9 – WOD

Metcon

Metcon (Time)

4 rounds for time:

400m run

20 KB swing

20 pull-up

20 slam ball

20 lunges (10/10)

L1: bodyweight; B/P

L2: 75/55; Y/B

L3: 95/65; G/Y

CrossFit9 – WOD

Metcon

Metcon (Time)

For time:

40 KB SDLHP

40 wall ball

40 calorie bike

40 DB devil press

40 strict press (45/35)

40 russian twist with ball (20/14)

40 v-up

40 push-up

40 box jump

40 goblet squat

** complete 200M sled pull at some point in the workout.

L1: 30 rep

L2: 4×45/3×45; G/Y; 35/20 +

CrossFit9 – WOD

Skill

Back Squat (1×10@50% 1×8 x60%, 1×6@70%, 2×4@80%, 2×1@90% )

Metcon

Metcon (Time)

For time: (22 minute time cap)

50 air squat

21 power clean

18 ring dips

50 air squat

18 power clean

15 ring dips

50 air squat

15 power clean

12 ring dips

50 air squat

L1: 45/35; box dips

L2: 115/85

L3: 135/95

CrossFit9 – WOD

Skill

Metcon (Weight)

10 minute EMOM:

5 shoulder to overhead

L1: 45/35

L2: 135/95

L3: 165/115

Metcon

Metcon (Time)

3 rounds for time:

500m row

15 front squat

15 toes to bar

L1: 45/35

L2: 115/85

L3: 155/105

CrossFit9 – WOD

Metcon

Lumberjack 20 (Time)

20 Deadlifts, 275#

Run 400m

20 Kettlebell swings, 70#

Run 400m

20 Overhead Squats, 115#

Run 400m

20 Burpees

Run 400m

20 Chest-To-Bar Pull-ups

Run 400m

20 Box Jumps, 24″

Run 400m

20 Dumbbell Squat Cleans, 45#

Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here
One bar.

Scale as needed

Typical Rx scaling for women:

Deadlift 185#

KB Swing: 55#

OH Squat 85#

Box jumps 20″

DB Squat Clean 30#