CrossFit9 – WOD
Skill
Bench Press (7 x 3)
Ring Dips (4 x 5)
L1: Box Dips 5 x 10
L2: Ring Dips 4 x 5
L3: Weighted Ring Dips 4 x 5
Metcon
Metcon (Time)
21-18-15-12-9-6
Deadlift
Burpees Over Bar
L1: 95/65
L2: 205/135
L3: 225/165
Finisher
Metcon (No Measure)
Plank Circuit:
4 Rounds
30 sec prone
30 sec side
30 sec side
30 sec supine
CrossFit9 – WOD
Skill
Front Squat (3 x 10 @ 60%, 2 x 5 @ 75%, 2 x 3 @ 80%)
Alternating Seated DB Press 4×10 (5/side)
Metcon
Metcon (AMRAP – Reps)
Tabata: 20 sec work, 10 sec rest for 4 minutes per movement. 1 minute rest between. 20 minutes total.
1. Squat Snatch
L1: 45/35
L2: 95/65
L3: 135/95
2. Calorie Row
3. Box Jump
4. Pull-up
L1: Ring Row
L3: Bar Muscle-up
Your score is your total amount of reps for ALL movements added together
Finisher
Metcon (Time)
Push-up Ladder
Start at 1, increase by 1 until 10 reps.
1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
L1: Incline Push-ups
L3: Vested
CrossFit9 – WOD
Metcon
Metcon (Time)
For Time:
800 M Run
100 Air Squat
50 Push up
25 Pull-up
10 Tire flips
25 Russian KB Swing (R/G)
50 Goblet Squat
100 Sit-up
800 M Run
L1 :
400 M Run
50 Air Squat
40 Push-up
30 Ring row / Bar Row
5 Tire flips
30 Russian KB Swing (Y/B)
40 Goblet Squat
50 Sit-up
400 M Run
Finisher
Metcon (Time)
3 Rounds:
2 – way Across Floor Seal Walk
5 Eight-Count Cobra Push-ups
CrossFit9 – WOD
Skill
Split Jerk (1 Rep Max)
Metcon
Metcon (Time)
3 Rounds For Time:
200 M Run
3 Rope Climb (2:1 ground to standing)
10 Shoulder to Overhead
20 Pistol (10/side)
L1: 95/65
L2: 135/95
L3: 155/115
Finisher
Metcon (Time)
3 Rounds For Time:
10 DB Bench Press
20 Tricep Pulldown
(10/side; with band)
L1: 25/15
L2: 35/25
L3: 50/35
CrossFit9 – WOD
Skill
Back Squat (2 x 5 @ 60%, 2 x 4 @ 75%, 2 x 3 @ 85%, 2 x 2 @ 90%)
4 x 10 Bottom Facing Up KB Press
Metcon
Metcon (AMRAP – Rounds and Reps)
16 Minute AMRAP:
10 Power Clean
15 Calorie Bike
30 Double Under
L1: 45/35
L2: 135/95
L3: 165/125
Finisher
Metcon (No Measure)
5 Minute EMOM:
10 Push-ups
L1: incline push ups
L2: chest to deck
L3: vested
CrossFit9 – WOD
Metcon
Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
CrossFit9 – WOD
Skill
Metcon (No Measure)
20 Minute EMOM:
1. 100 M Run
2. 10 Slam Ball
3. 5/3 Muscle Up Attempt
4. 5 Bench Press
5. 20 Double Unders
L1: 10 Ring Dips; 115/45, 10 DU
L2: MU Attempt, 155/75, 20 DU
L3: Muscle Up, 185/85, 30 DU
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP:
30 DB Bicep Curl (15/15)
20 Bent Over Row
10 DB Burpee Deadlift
L1: 65/45
L2: 75/55
L3: 95/65
CrossFit9 – WOD
Skill
Overhead Squat (10 x 2)
Metcon
Metcon (AMRAP – Rounds and Reps)
16 Minute AMRAP:
200 M Row
15 Hang Power Clean
30 Push-up
L1: 65/45
L2: 135/95
L3: 165/125
CrossFit9 – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
24 Minute AMRAP:
400 M Run
20 Sumo Deadlift High Pull
20 Box Jump
20 Pull-up
20 Sledgehammer hit (10/10)
L1: Y/B, Supine bar row
L2: G/Y, Pull-up
L3: 95/65, Chest to Bar
CrossFit9 – WOD
Skill
Hang Squat Clean (3 Hang Squat Cleans (as Complex))
Do not set bar down between reps.
Metcon
Metcon (Time)
3 Rounds:
200 M Farmer Carry
15 Back Squat
20 GHD Sit-up (2:1 Sit-up)
L1: B/P, 75/55+
L2: G/Y, 115/85+
L3: R/G, 155/105+