170208

February 7, 2017

CrossFit9 – WOD

Metcon

Bradley (Time)

10 Rounds for time of:

100m Sprint

10 Pull-ups

100m Sprint

10 Burpees

Rest 30 seconds
In honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010
To learn more about Bradley click here

Finisher

2k Row (Time)

Max Effort 2k Row

170207

February 6, 2017

CrossFit9 – WOD

Skill

Front Squat (10 Rep Max)

Metcon

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

CrossFit Games Open 15.4 Scaled (AMRAP – Reps)

8 minutes of:

10 push presses

10 cleans

Men push press 95 lb. and clean

115 lb.

Women push press 65 lb. and

clean 75 lb.

Finisher

400 M Sled Push (Time)

No Plates
L1: Sled PULL + 45lb plate

L2: Sled PUSH- No Plates

L3: Sled PUSH -2 x 45

170206

February 5, 2017

CrossFit9 – WOD

Skill

Metcon (Weight)

12 Minute EMOM:

ODD: 2 Bar Muscle Up (5 Ch2B)

EVEN: 5 Bench Press

L1: 95/45

L2: 155/75

L3: 185/95

Metcon

Metcon (Time)

3 Rounds For Time:

30 Toes to Bar

20 Overhead Squat

10 Calorie Row

L1: 45/35: knee up

L2: 75/55

L3: 95/65

170204

February 3, 2017

CrossFit9 – WOD

Skill

Overhead Dumbbell Lunge

2 Dumbbell

Metcon

Teams of 2: Judge Each Other

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders
L1: Muscle up attempts

CrossFit Games Open 15.3 Scaled (AMRAP – Reps)

14-Minute AMRAP:

50 Wall-Ball Shots, 20# / 10#

200 Single-Unders

*9 Foot Target*

170203

February 2, 2017

CrossFit9 – WOD

Skill

Sled Push

Heaviest Possible One Way

Metcon (AMRAP – Rounds and Reps)

Gymnastic WOD:

5 Minute AMRAP-

5 Wall Walk

10 Wall Facing Shoulder Tap

15 Hollow Rock

Metcon

Metcon (Time)

3 Rounds:

200 M Farmer Carry

20 Dumbbell Power Snatch (10/side)

10** Chest to Bar

20 GHD Sit-up/Candlestick

**L3: 20 Reps
L1: B/P, 20/10, Ring Row

L2: G/Y, 40/30, 10 Ch2B

L3: R/G, 50/35, 20 Ch2B

**No regular pull-ups

170202

February 1, 2017

CrossFit9 – WOD

Skill

Overhead Squat (5 x 5)

Metcon

Metcon (Time)

5 Rounds For Time:

10 Calorie Bike or Ski

3 Ring Muscle Up

6 Deadlift

9 Box Jump

L1: 2:1 Box, Ring, Stationary Dips, 135/95

L2: 225/155

L3: 275/165, must use black bike

170201

January 31, 2017

CrossFit9 – WOD

Skill

Warm-up (No Measure)

Mobilization

15 Minutes:

Stretching

Foam Roll

Bands

Metcon

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees
30 Minute Cap

170131

January 30, 2017

CrossFit9 – WOD

Skill

Metcon (Time)

For Time:

30 Power Snatch

L1: 55/35

L2: 115/75

L3: 135/95

Metcon

Metcon (Time)

4 Rounds:

15 Back Squat

10 Calorie Row

5 Bar Muscle Up

L1: 95/65, Jumping Bar MU or 2:1 Ch2B

L2: 155/105

L3: 165/125

170130

January 29, 2017

CrossFit9 – WOD

Skill

Metcon (Weight)

EMOM 12 Minute:

ODD: Power Clean

EVEN: HSPU

Start at 2, go up 2 reps each minute.

L1: 75/55

L2: 135/95

L3: 165/115

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

10 Shoulder to Overhead

20 Pistols (10/10)

30 Double Under

L1: 75/55, Singles + 10 Burpees

L2:135/95

L3: 165/115

170128

January 27, 2017

CrossFit9 – WOD

Metcon

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
Teams of 2- You will judge each other.