WODs

CrossFit9 – WOD

Skill

400m Farmer’s Carry (Time)

L1: B/P

L2: G/Y

L3: R/G
2 rounds, score = slowest round

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

14/12 calorie ski

30 DB lunge (50/35#)

30 KB swing (russian)

30 push-up

20 ab roller

20 sec parallette L-hold

20 sand bag clean

L1: Y/B; 30 sec plank or L-hold from bar

L2: R/G

CrossFit9 – WOD

Skill

Weighted Pull-ups (6 x 2)

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
Scaling options: 115/75, 65/55

1-Mile Run (Time)

Max Effort 1-Mile Run
Or 2K row

2k Row (Time)

Max Effort 2k Row

CrossFit9 – WOD

Skill

Push Jerk (5×60%, 5×70%, 3×80%, 2×90%)

Metcon

Metcon (Time)

2 rounds for time: (25 min cap)

For time:

50 wallball

40 box jump over

30/25 calorie row

*20 power clean

L1: 45/35

L2: *R1 105/75; R2 135/95

L3: *R1 135/95; R2 165/125

CrossFit9 – WOD

Skill

Metcon (Weight)

10 minute alt EMOM:

A) 5 bench press

B) 5/3 ring muscle up (L1: 10 dips)

L1: 45/35 or DB

L2: 135/75

L3: 185/95

Metcon

Metcon (AMRAP – Reps)

12 minute AMRAP:

3 HSPU

3 power clean

6 HSPU

6 power clean

9 HSPU

9 power clean

12

12

15

15

Continue ascending by 3 until time runs out.

L1: 45/35; scale as needed

L2: 135/95

L2: 165/125; deficit HSPU 2×45/2×25

CrossFit9 – WOD

Metcon

Metcon (Time)

“Do it your way”

For time:

2000m row or run (or mix)

60 thruster

60 chest to bar

L1: 45/35

L2: 95/65

L3: 95/65; 25/20 bar muscle up

You can break this work out any way your wish. However, every time you switch you must perform five burpees

CrossFit9 – WOD

Metcon

Metcon (Time)

For time:

50 DB power clean

400m ski or run

50 burpee box jump over

400m bike erg or run

50 KB swing

400m ski or run

50 goblet squat

400m bike erg or run

50 GHD sit-up (or 2:1 sit-up)

400m ski or run

L1: 30 rep of each movement; Y/B

L2: 50/35; R/G

No L3; scale as appropriate

CrossFit9 – WOD

Skill

Overhead Squat (1 rep max)

Metcon

Metcon (Time)

For time:

20 power snatch

400m run

18 power snatch

400m run

16 power snatch

400m run

14 power snatch

400m run

L1: 45/35

L2: 75/55

L3: 95/65

CrossFit9 – WOD

Skill

Push Press (3 x 3)

Push Jerk (2 x 3)

4 x 10 bar good morning

Metcon

Metcon (Time)

4 rounds for time:

200m run

15 back squat (from the floor)

20 knee to elbow

L1: 45/35

L2: 95/65

L3: 135/95

CrossFit9 – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2:

20 minute AMRAP:

100 wall ball

80 box jump over

60 hang power clean

40 SH2OH

20 bar muscle up

L1: 45/35; 40 dips

L2: 105/75

L3: 135/95