WODs

CrossFit9 – WOD

Skill

Front Squat (6 x 4)

4 x 10 in-outs on the rower between sets

Metcon

Metcon (Time)

4 Rounds For Time:

10 Power snatch

12 Calorie row

30 Air Squat

L1: 45/35

L2: 95/65

L3: 135/95
20 minute cap

CrossFit9 – WOD

Skill

Overhead Squat (5 x 5)

Bottom’s up KB Press

5 x 10 (5/5)

Metcon

Metcon (Time)

10*8*6*4*2*4*6*8*10

Power clean

* = 20 Double under

L1: 45/35; Speed steps/attempts (no singles)

L2: 115/75

L3: 155/105; 30 DU

CrossFit9 – WOD

Metcon

Metcon (Time)

Teams of 2 (35 min time cap)

40 Squat clean

40 Calorie row

40 Pull-ups / ring row

400 M Run (at same time)

40 SH2OH

40 Burpees

10 M-up Ring (L3: 20 reps)

(MU Modifications Not RX)

jumping 1:1

Transition 1:1

Dips on box 2:1

L1: 45/35+ dips, transition, Jumping

L2: 105/75+

L3: 135/95+ with 20 M-up

CrossFit9 – WOD

Skill

Metcon (AMRAP – Reps)

10 Minute EMOM:

15 Wallball (20/14#)

L3: 20 Wallball
Women use 8 ft target, men use 10 ft target

Metcon

Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP:

30 Front rack lunges with bar (15/15)

15 Thruster

10 Calorie bike

L1: DB

L2: 45/35

L3: 95/65

CrossFit9 – WOD

Metcon

Metcon (Time)

Macy’s Parade:

Six Rounds For Time – 5 Minutes Per Round

Every five minutes:

400 M Run or 500 M Row

10 Russian KB Swings (as heavy as possible with good form)

40 Double Unders (Scale to 40 Speed Steps or 40 Double taps if you don’t have double unders)
Most athletes should have at least 45 seconds of rest before next round begins, if you are not finishing with at least 45 seconds, scale run/row to 300M/400M or scale DUs.

Score is slowest round

CrossFit9 – WOD

Skill

Metcon (Time)

10 Minute EMOM:

100 M Run

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

15 DB Hang squat clean (L2: 35/25+)

30 Sit-up

15 Box over jump (or step-up)

30 Sit-up

15 SDLHP with KB (L2: G/Y+)

30 Sit-up

CrossFit9 – WOD

Skill

Back Squat (5 x 5)

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP:

8 Burpees over bar

10 Power snatch

12 Wall ball

L1: 45/35

L2: 95/65

L3: 135/95

CrossFit9 – WOD

Skill

Metcon (Weight)

20 minute EMOM:

3 Power clean

2 Front Sq

1 SH2OH

L1: 45/35

L2: 115/85+

L3: 135/95+

5-10 min Rest

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

5 Calorie bike

10 Push-up

20 Air Squat

CrossFit9 – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

Team of 2 or 3 (only one person work at time)

30 Min AMRAP:

10 KB Swing

10 Box jump

10 Pull-ups

100 M Run

L1: Y/B

L2: R/G Russian

L3: R/G American