CrossFit9 – WOD
Skill
Sumo Deadlift (6 x 2)
4 x 10 Hip Extension between sets
Metcon
Metcon (Time)
5 Rounds:
15 Overhead Squat
20 Box Jump
L1: 45/35
L2: 75/55
L3: 95/65
12 minute time cap
CrossFit9 – WOD
Skill
Metcon (Time)
3 Rounds For Time:
100 M Ski
Rest as needed. Score is the slowest time of 3.
Metcon
Metcon (Time)
2 Rounds For Time:
50 Sit-up
40 Wall ball
30 Slam ball
20 Pistol (10/10)
10 Burpees
1 Minute Battle Rope
Finisher
Metcon (No Measure)
800 M Run
50 Bicep Curl
400 M Run
25 Bicep Curl
CrossFit9 – WOD
Skill
Back Squat (1 Rep Max)
Metcon
Metcon (AMRAP – Rounds and Reps)
16 Minute AMRAP:
200 M Row
12 Shoulder to Overhead
30 second L-hold
L1: 45/35, plank hold
L2: 95/65
L3: 115/75*
*Unbroken all movements, 5 burpee break penalty.
CrossFit9 – WOD
Skill
Bench Press (5 x 2)
5 x 10 Bar Roll-out
Metcon
Metcon (Time)
5 Rounds For Time: (MAX EFFORT)
10 Calorie Bike
15 KB Swing*
20 Goblet Squats*
*Unbroken: each break = 400M Run
1 Minute rest between rounds
L1: Y/B
L2: G/Y
L3: R/G
CrossFit9 – WOD
Metcon
Metcon (Time)
For Time, In Teams of 2:
100 Medball Cleans (20/14)
20 Burpees
100 DB Power Clean (L1: 15/5+, L2: 40/25+, L3: 50/35+)
20 Burpees
100 KB Swing (L1: B/P, L2: G/Y, L3: R/G)
20 Burpees
100 Push-up
20 Burpees
100 Sit-up or GHD
20 Burpees
15 Rope Climbs (L1: Ground to Standing; L3: 10 Legless Rope Climb)
(One partner works at a time; 5 air squats each partner every time you switch)
CrossFit9 – WOD
Skill
Death by Pull-up (AMRAP – Reps)
Begin with 1 rep, increase by 1 rep each minute for 15 minutes.
L1: Ring Row/Jumping Pull-up
No bands.
Score = last fully completed round
Metcon
Metcon (Time)
4 Rounds For Time:
400 M Run
15 Back Squat
L2: 135/95
L3: 185/125 (or body weight if less)
CrossFit9 – WOD
Skill
Hang Squat Clean (5 x 2)
As Complex. Do not put the bar down.
Metcon
Metcon (AMRAP – Reps)
Tabata – 8 Rounds (20 seconds on/ 10 seconds off) per movement.
1. Toes-to-Bar
Rest 1 min
2. Calorie Bike
Rest 1 min
3. Sumo Deadlift High Pull (L1: KB, L2: 75/55; L3: 95/65)
Rest 1 min
4. Wall ball
Score is total reps of all movements added.
CrossFit9 – WOD
Skill
Metcon (No Measure)
L1: Double Under Practice (5 Minutes)
L2: L-Sit hang from bar or burpees (5 Minutes)
Metcon
Metcon (AMRAP – Rounds and Reps)
27 Minute AMRAP:
30 Calorie Ski
30 Double Unders (no singles)
30 DB Snatch (15/15) L2: 40/25+; L3: 50/35+
30 Russian Twists with plate
30 Plate Clean and Jerk
30 Sledgehammer hit
CrossFit9 – WOD
Skill
Strict Press (7 x 3)
Metcon
Metcon (AMRAP – Rounds and Reps)
14 Minute AMRAP:
5 Deadlift
20 Sit-up
200 M Row
L1: 95/65
L2: 205/135
L3: 225/155
CrossFit9 – WOD
Metcon
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Metcon (Time)
Modified Murph
L1:
800 M Run
50 Pull-up or Ring Row
75 Push-up
150 Air Squat
800 M Run