WODs

CrossFit9 – CrossFit WOD

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run
Rest 2 minutes

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
L1: 45/35

2 minutes rest

Metcon (Time)

30 ring dips or 10 ring muscle ups

L3: 15 ring muscle ups
Rest 2 minutes

1000m Row (Time)

Max Effort 1000m Row

CrossFit9 – CrossFit WOD

Skill

Sumo Deadlift (Work up to heavy set of 4, then 2 x 3 at 85%)

Metcon

Metcon (AMRAP – Reps)

4 Rounds:

1:00 – Max KB swings

1:00 – Max SDLHP

1:00 – Max Sit-ups

1:00 – Max Calorie Bike Erg

1:00 – Rest

L1: Y/B; 45/35

L2: G/Y; 95/65

L3: R/G; 105/75

CrossFit9 – CrossFit WOD

Skill

Turkish Get Up (Find 1RM (1R/1L))

In 15 minutes

Metcon

Metcon (Time)

4 rounds for time:

50 double unders

25 wallballs

12 power snatches

L1: 45/35

L2: 95/65

L3: 135/95

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

10 minute AMRAP:

12/10 calorie echo bike or 14/12 calorie ski

20 3-count quadruped shoulder taps

2 minutes rest

10 minute AMRAP:

2-way sled push (fast)

8 bench press

L1: 45/35

L2: 95/65

L3: 135/95

2 minutes rest

10 minute AMRAP:

400m run

8 strict pull-ups or 12 ring rows

CrossFit9 – CrossFit WOD

Skill

Back Squat (5 x 4)

Accessory: staggered stance deadlift 3 x 10 (10R/10L)

Metcon

Metcon (AMRAP – Rounds)

4 x 4 minute AMRAP:

250m row

16 front rack lunges (8R/8L)

8 burpees over bar

1 minute rest between

L1: 45/35

L2: 95/65

L3: 115/85
Pick up where you left off

CrossFit9 – CrossFit WOD

Skill

Push Press (3 x 4)

Push Jerk (3 x 3)

Accessory: 3 x 8 single arm bottoms up KB press (8R/8L)

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

40 DB snatches (20R/20L) (50#/35#)

30 box jumps

20 HSPUs

10 deadlifts

L1: 135/95

L2: 205/135

L3: 225/155

CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

10*9*8*7*6*5*4*3*2*1

Hang squat clean

Toes to bar

*200m run

L1: 45/35

L2: 95/65

L3: 135/95

CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

In Teams of 2:

50 devil press

100 calorie row

200 wallballs (20/14#)

300 double unders

200 push-ups

100 pull-ups

50 calorie echo bike

1 partner works at a time

40 minute cap

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

30 minute AMRAP:

400m run

30 SDLHP

30 pistols (15R/15L)

400m run

30 DB snatches (15R/15L)

30 box jumps

400m run

30 single arm OH DB lunges (15R/15L)

30 KB swing

L1: 15/10; B/P

L2: 35/25+; G/Y

L2: 50/35+; R/G

CrossFit9 – CrossFit WOD

Skill

Deadlift (5 x 4)

Accessory: 3 x 15 lateral monster walks per side

Metcon

Metcon (Time)

20 minute AMRAP:

100m farmer carry

12 shoulder to overhead

15 calorie ski or 12 calorie echo bike

20 sit-ups with medball

L1: 45/35

L2: 95/65

L3: 135/95