CrossFit9 – WOD
Skill
2k Row (Time)
Max Effort 2k Row
Double-Unders (3 Minute AMRAP)
Metcon
Metcon (Time)
3 Rounds:
3 Rope Climb
30 Wallball
30 Sit-up
30 Burpees
CrossFit9 – WOD
Skill
Push Jerk (1 Rep Max)
Metcon
Jack (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
CrossFit9 – WOD
Metcon
Metcon (Time)
3 Rounds:
50 Air Squat
40 DB Lunges (20/20)
30 Push-up
20 Slam Ball
10 D-Ball
L1: 2 Rounds, 10/5+
L2: 35/20+ or Y/B
CrossFit9 – WOD
Skill
Metcon (Weight)
10 Minute EMOM:
10 Thruster
L1: 45/35
L2: 75/55
L3: 95/65
Metcon
Metcon (AMRAP – Rounds)
4 x 3 Min AMRAP
6 OHSQ
12 T2B or 18 GHD
Rest 2 min between AMRAPS
L1: 45/35
L2: 95/65
L3: 115/75
CrossFit9 – WOD
Skill
Front Squat (10 @ 50% 8 @ 65% 6 @ 75% 2×4 @ 85% 2×2 95%)
Rest 2 min between sets
Metcon
Metcon (Time)
3 Rounds:
15 Hang Power Clean
15 Chest to Bar
15 Calorie Bike
L1: 45/35
L2: 115/75
L3: 135/95
CrossFit9 – WOD
Metcon
Metcon (Time)
Teams of 2:
20 Minute AMRAP
100 M Run
10 Deadlift
10 Burpees over bar
L1: 45/35
L2: 185/115
L3: 225/155
Finisher
Sit-ups (100)
CrossFit9 – WOD
Skill
Strict Press (3 x 7)
Push Press (3 x 5)
Push Jerk (3 x 3)
Metcon
Metcon (Time)
3 Rounds For Time
40 Wallball
20 DB Lunges
2-Way Sled Push (3×45/2×45)
L1: 10/5 +
L2: 35/20+
L3: 50/35+
CrossFit9 – WOD
Skill
Metcon (Time)
4 Rounds:
500 M Max Effort Row
10 Burpees Over Rower
Rest 3 minutes between rounds.
Your score is your slowest.
Metcon
Metcon (Time)
3 Rounds For Time:
40 Double Under
15 Squat Clean
15 HSPU
L1: 45/35
L2: 105/75
L3: 100 DU; 135/95
CrossFit9 – WOD
Metcon
Metcon (Time)
3 Rounds For Time:
400 M Run
50 Sit-up with plate
40 Goblet Squat
30 KB Swing (R/G)
20 Burpees
10 Calorie Ski
L1: 2 Rounds For Time
CrossFit9 – WOD
Skill
Front Squat (5 x 5)
Practice Rope Climb between sets
Metcon
Metcon (Time)
6 Rounds For Time:
2 Rope Climb
10 Thruster
10 Calorie Bike
L1: 45/35, 2:1 Ground to Standing)
L2: 75/55
L3: 115/75, Legless