CrossFit9 – WOD
Skill
Metcon (Weight)
12 Minute EMOM:
ODD: 6 Deadlift
EVEN: 10 Burpees over Bar
L1: 45/35
L2: 205/135
L3: 245/165
Metcon
Metcon (Time)
4 Rounds For Time:
2-way Sled Push
15/12 Calorie Ski
15 Front Squat
5/3 Muscle up (or 10 dips)
L1: 45/35
L2: 95/65, 2 x 45 sled
L3: 135/95, 2 x 45; 10/5 Muscle-up
CrossFit9 – WOD
Skill
Front Squat (6 x 3)
Metcon
Metcon (AMRAP – Rounds and Reps)
16 Minute AMRAP:
20 Wall ball
15 Pull-up
10 Power snatch
L1: 45/35
L2: 95/65
L3: 115/85
CrossFit9 – 9Fit Bootcamp
Metcon
Metcon (AMRAP – Rounds and Reps)
30 Minute AMRAP:
50 Air Squat
40 Lunges with KB
30 Burpees
20 Calorie bike
10 D-ball ground to shoulder
CrossFit9 – WOD
Skill
Shoulder to Overhead (1 Rep Max)
Any style
Metcon
Metcon (AMRAP – Rounds and Reps)
18 Minute AMRAP:
30 Calorie Row
15 DB Power Clean
30 T2B
L1: 20/10+
L2: 35/25+
L3: 45/35+
CrossFit9 – WOD
Metcon
Nutts (Time)
10 Handstand Push-ups
15 Deadlifts, 250#
25 Box Jumps, 30″
50 Pull-ups
100 Wall-Ball Shots, 20#
200 Double-Unders
400m Run with a 45# Plate
In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.
To learn more about Nutts click here
255/175
40 Minute Cap
CrossFit9 – WOD
Skill
Strict Press (6 x 1)
5 x 10 bar roll out
Metcon
Metcon (Time)
3 Rounds For Time:
25 Calorie bike
25 Back Squat
25 Push-up
L1: 45/35, incline push-up
L2: 75/55
L3: 95/65, ring push-up
CrossFit9 – WOD
Skill
Bench Press (6 x 3)
Bent Over Row
4 x 10
Metcon
Metcon (AMRAP – Reps)
18 Minute AMRAP:
60 Calorie Row
50 Pull-up
40 Box Jump
30 Power Clean
20/12 Ring MU
L1: 45/35, 2:1 dips
L2: 115/85, 10/5 M-up
L3: 135/95, 20/10 m-up
CrossFit9 – WOD
Metcon
Metcon (Time)
3 Rounds: (40 min time cap)
100 DU
50 Wallball
50 Russian twist with plate (25/10)
50 Slam ball
50 Single arm DB push press (25/25)
L1: 20/10+
L2: 35/25+
L3: 40/30+
CrossFit9 – WOD
Skill
Back Squat (5 x 5)
Metcon
Metcon (Time)
3 Rounds For Time:
400 M Run
30 Sit-up
15 SH2OH
L1: 45/35
L2: 115/85
L3: 155/115
CrossFit9 – WOD
Metcon
Metcon (Time)
12 days of Christmas
Performed like the song:
1. Rope climb
2. T2B
3. slam ball
4. OH Lunges with bar
5. Sumo Deadlift High Pull
6. Push-up
7. Sit-up
8. Box jump
9. Push press
10. Pull-up
11. KB Swing
12. Burpees
L2: 75/55, G/Y
Example: “On the seventh day of Christmas…. 7 sit-ups, 6 push-ups, 5 SDLHP, 4 OH Lunges, 3 Slam balls, 2 T2B, 1 Rope Climb.”