CrossFit9 – CrossFit WOD
Skill
Metcon (No Measure)
4 Rounds:
1:00 renegade row
1:00 OH carry
1:00 bent over row
1:00 farmer carry
1:00 rest
Metcon
Metcon (AMRAP – Reps)
Tabata (8 rounds of :20 work/ :10 rest)
1) Goblet squats
2) Ground to overhead (R)
3) Ground to overhead (L)
4) Single leg sit-ups (R)
5) Single leg sit-ups (L)
6) Mountain climbers
1 minute rest between
6:30 Class: You will do Tabata only, as follows:
1) Goblet squats
2) Ground to overhead (R)
3) Ground to overhead (L)
4) Single leg sit-ups (R) + (L)
5) Mountain climbers
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
14 minute EMOM:
ODD: 10 reverse lunges (5/5)
EVEN: 10 half kneeling strict single arm OH presses
Metcon
Metcon (Time)
For time:
21-15-9-6
HSPU (or strict press, pike push-ups)
Dips
Push-ups
CrossFit9 – CrossFit WOD
Skill
Metcon (No Measure)
3 x 10 Single leg deadlifts
3 x 10 Cossack squats
3 x 10 Shin boxes
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP:
20 Burpees
30 Swings
40 Sit-ups
Rotate 50 reps at the end of each round:
Round 1: Ground to jump and touch
Round 2: Mountain climbers
Round 3: Jumping lunges
Round 4: Flutter kicks
Round 5: High knees
CrossFit9 – CrossFit WOD
Skill
Metcon (No Measure)
5 Rounds
:20 Fast Bent Knee Hollow Crunch
:20 Bent Knee Hollow Hold
:20 Rest
:20 Superman
:20 Superman Hold
:20 Rest
Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Pull-ups can be modified as follows:
Towel or Table rows
TRX rows
2:1 Bent over rows from floor
CrossFit9 – CrossFit WOD
Skill
1-Mile Run (Time)
Max Effort 1-Mile Run
1-2 mile run
Metcon
Metcon (AMRAP – Rounds and Reps)
6 minute AMRAPs:
1. 10 box jumps/ step ups + 20 swings
2. 10 sumo deadlift high pulls + 20 skater jumps
3. 10 plank walk outs + 20 Supermans
4. 10 v-ups + 20 deadbugs
5. 10 handstand push ups or seated strict press + 20 single leg deadlifts
CrossFit9 – CrossFit WOD
Skill
Metcon (No Measure)
4 Supersets:
10 Shin boxes (5/side)
10 Cossack squats (5/side)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
15 rows (R)
15 rows (L)
50 step Bear crawl or 20 step handstand walk
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
3 rounds:
1:00 farmer carry
1:00 cross body carry (R) + (L)
1:00 front rack waiter carry (R) + (L)
1:00 rest
Metcon
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP:
*EMOM: 5 bottom of squat press outs
10 weighted squats
10 OH press
Rest 2 minutes
10 minute AMRAP:
*EMOM: 5 Romanian deadlifts
10 single arm OH walking lunge (R)
10 single arm OH walking lunge (L)
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
4 Supersets:
12 bicep curl
8 Reverse Fly
12 tricep kick backs (per side)
8 renegade row (per side)
Metcon
Metcon (AMRAP – Reps)
Tabata (8 rounds of :20 work/:10 rest at each station)
1. Ali shuffle
2. Push-ups or incline push-ups
3. Broad jump shuffle back
4. Dips
5. Jumping lunges
6. Half burpees
1 minute rest between
CrossFit9 – CrossFit WOD
Skill
Metcon (AMRAP – Reps)
4 rounds:
1:00 Turkish sit-up
1:00 hamstring curls
1:00 glute bridge march
1:00 alt heel reach
1:00 rest
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
15 Suitcase Deadlift (R)
15 Suitcase Deadlift (L)
10 Single Arm Hang to Shoulder (R)
10 Single Arm Hang to Shoulder (L)
5 Half Kneeling Single Arm OH Press (R)
5 Half Kneeling Single Arm OH Press (L)
*Rotate 50 Reps each round: Sit-ups, High Knees, Ground to Jump + Touch, Lateral Hops, Toe Touches
CrossFit9 – CrossFit WOD
Skill
Metcon (AMRAP – Reps)
15 minute EMOM:
1: 8-12 sumo deadlifts
2: 8-12 overhead squats
3: 8-12 weighted good mornings
*Select a rep count for each movement that is challenging but doable, depending on the weight you’re using.
Metcon
Metcon (AMRAP – Rounds and Reps)
4 x 4 minute AMRAP:
10 ground to overhead
20 air squats
30 mountain climbers
1:30 rest between