201031

October 31, 2020

CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

HALLOWOD

Buy In: 800 M Run

2 Rounds:

31 Wall balls (20#/14#)

31 Box jumps (24″/20″)

31 Burpees

31 Kettlebell swings (Red/green)

31 Back squats (95#/65#)

31 Toes to bar

31 Sumo deadlift high pulls (95#/65#)

31 Handstand push-ups (Scale: push-ups)

31 Slam balls

31 Push-ups

Cash Out: 800 M Run

All numbers shown are team totals, including the buy in and cash out. One partner may work at a time. Every partner must have their own equipment.

201030

October 30, 2020

CrossFit9 – CrossFit WOD

Skill

Tempo Deadlift (4 x 8)

Explosive up

1 count pause at top

3 count down

1 count pause at bottom
Accessory: 3 x 20 lateral monster walks

Metcon

Metcon (Time)

For time:

21-15-9

Snatches

Chest to bar pull-ups

L1: 45/35; kipping or rack pull-ups

L2: 95/65

L3: 115/85

201029

October 29, 2020

CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

12 minute alt EMOM:

1. 7 Back rack reverse lunges (per leg, from rack)

2. 4/2 Ring muscle ups

L1: 45/35; 10 ring dips

L2: 105/75

L3: 135/95; 5/3

Metcon

Metcon (Time)

For time:

1000m row

30 power clean

50 calorie echo bike

L1: 45/35

L2: 95/65

L3: 135/95

201028

October 28, 2020

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

30 minute AMRAP:

400m run

30 slam balls

20 rear foot elevated split squat

30 KB swing

20 weighted glute bridges (feet on bench)

30 second L-hold

201027

October 27, 2020

CrossFit9 – CrossFit WOD

Skill

Front Squat (5 x 3)

Accessory: 3 x 12 (per leg) single leg RDL

Metcon

Metcon (AMRAP – Reps)

5 rounds x 3 minute AMRAP:

15 SH2OH

20 box jumps

Max calorie bike erg

Rest 1:30 between rounds.

L1: 45/35

L2: 105/75

L3: 135/95

Score = calories completed over 5 rounds.

201026

October 26, 2020

CrossFit9 – CrossFit WOD

Skill

Strict Press (3 x 6)

Push Press (3 x 3)

Accessory: lateral raise 3 x 12

Metcon

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

35-lb/20-lb dumbbells

201024

October 24, 2020

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

In Teams of 2, each partner gets their own equipment. One partner works at a time.

30 minute AMRAP:

1000m bike erg

50 step-ups or box jumps

40 snatches

30 OH squats

20 burpees over bar

10 dips

L1: 4535

L2: 95/65

L3: 115/85

201023

October 23, 2020

CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

12 minute EMOM:

In the same minute…

3 power cleans +

2 SH2OH

L1: 45/35

L2: 115/85+

L3: 185/125+

Metcon

Metcon (Time)

For time:

Buy in: 800m run

30-20-10

KB swing

Pull-up

Cash out: 800m run

L1: B/P

L2: R/G (russian)

L3: R/G (american)

201022

October 22, 2020

CrossFit9 – CrossFit WOD

Skill

Sumo Deadlift (6 x 2)

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

250m row

10 HSPU

12 back squat (from the rack)

L1: 45/35; seated strict press

L2: 115/85

L3: 155/105

201021

October 21, 2020

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

30 minute AMRAP:

400m run

100m farmer carry

20 D-ball to shoulder

1000m bike erg

100m front rack carry

20 D-ball squats

400m run

100m OH carry (50m R/50m L)

20 D-ball march steps (20R/20L)