CrossFit9 – CrossFit WOD
Skill
Bench Press (3 x 4, 3 x 3)
3 x 10 banded face pull
Metcon
Metcon (Time)
2 rounds for time: (22 minute cap)
800m run
15 back squat
5/3 bar muscle ups
Performance note: The emphasis of this workout is to perform high skill movements under fatigue. The second round will require mental toughness. Be ready to push.
L1: 3 rounds: 400m run; BS: 45/35+; 10 true ring row (feet on box)
L2: 135/95
L3: 165/125; 10/8 bar muscle ups
CrossFit9 – CrossFit WOD
Skill
Metcon (No Measure)
Medball clean practice (6-8 minutes)
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2…
AMRAP in 30 minutes:
One person works at a time.
200m sled pull
30 pull-up
40 KB swing
50 medball clean
L1: 45+25/45
L2: 2×45/45+25; G/Y
L3: 4×45/3×45; R/G (unbroken)
CrossFit9 – CrossFit WOD
Metcon
McGhee (AMRAP – Rounds and Reps)
30-Minute AMRAP of:
5 Deadlifts, 275#
13 Push-ups
9 Box Jumps, 24″
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
To learn more about McGhee click here
Focus on good form for the deadlift. The hardest part should be the push-up.
We do these WODs to honor the fallen. Only RX this is you know you can do it safely.
CrossFit9 – CrossFit WOD
Skill
Metcon (Time)
3 Rounds of (pick one!):
• 500 M Row
-OR-
400 M Ski
-OR-
400 M Run
Rest exactly two minutes between rounds.
Score = Finishing time
Metcon
Metcon (Time)
For time:
50 bench press*
* Every time you break, 400m backward run
50 back squat
* Every time you break, 25 sit-ups
L1: 45/35; 200m run
L2: 135/65
L3: 155/85
The goal of this workout is to increase muscular endurance. Pick a challenging weight that you could see yourself taking few or no breaks
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
Tabata (8 rounds: 20 seconds of work/10 seconds of rest)
1. Ground to jump + touch
2. Rope climb
3. Bar or DB thruster
4. Calorie echo bike or ski
Rest 1 minute between movements
Metcon (Time)
3 round for time:
400m run
30 front rack lunges with bar
30 box jump
30 landmine squat (45/25)
L1 +Quick HIIT: 2 rounds
CrossFit9 – CrossFit WOD
Skill
Back Squat (6 x 3)
Metcon
Metcon (Time)
4 rounds for time:
21 calorie row
15 burpees
9 shoulder to overhead
rest 1 minute between rounds
The goal of this workout is to complete as many sets as possible unbroken. Minimal rest and good transitions are the name of the game.
L1: 45/35+
L2: 95/65+
L3: 155/105
CrossFit9 – CrossFit WOD
Metcon
Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
L1: 4 rounds; 45/35 or DB cleans; ring rows
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2…
25 minute AMRAP:
20 calorie bike or *(20 cal ski +10 rep on each exercise)
30 T2B +*10 reps
40 lunges (20/20) +*10 reps
50 Box jump. *+10 reps
60 push up. *+10 reps
L1: bodyweight; bike erg
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Skill
Metcon (AMRAP – Reps)
Every 2 minutes on the minute for 5 rounds:
200m run
In the remaining of the time, max ring muscle up
L1: ring dips
The goal is to work toward ring muscle ups, perform complex gymnastics under fatigue
Metcon
Metcon (Time)
For time:
12 clean & jerk
30 lateral jump over the bar
10 clean & jerk
30 lateral jump over the bar
8 clean & jerk
30 lateral jump over the bar
6 clean & jerk
30 lateral jump over the bar
4 clean & jerk
30 lateral jump over the bar
2 clean & jerk
30 lateral jump over the bar
L1: 45/35
L2: 95/65
L3: 115/85
CrossFit9 – CrossFit WOD
Skill
Metcon (AMRAP – Reps)
10 rounds:
1 minute max calorie row
1 minute rest between rounds
Metcon
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups