CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
20 burpees
4 rope climbs (15 ft)
100m run each
– One partner works at a time
Rest 3 minutes
15 Minute AMRAP
50 Air Squats
30 cal bike
100m run each
CrossFit9 – CrossFit WOD
Partner Hero Workout
Wes (Time)
For Time
800 meter Run (with 25/15 lb Plate)
Then:
14 Rounds of:
5 Strict Pull-Ups
4 Burpee Box Jumps (24/20 in)
3 Cleans (185/135 lb)
Then:
800 meter Run (with 25/15 lb Plate)
U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.
Van Dorn was a well-rounded and skilled athlete. According to his friends, he “prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“
Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.
To learn more about Wes click here
Complete in teams of two. Run together, then relay style 7 rounds each. Complete a full round as fast as possible before switching
CrossFit9 – CrossFit WOD
Partner Hero Workout
Wes (Time)
For Time
800 meter Run (with 25/15 lb Plate)
Then:
14 Rounds of:
5 Strict Pull-Ups
4 Burpee Box Jumps (24/20 in)
3 Cleans (185/135 lb)
Then:
800 meter Run (with 25/15 lb Plate)
U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.
Van Dorn was a well-rounded and skilled athlete. According to his friends, he “prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“
Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.
To learn more about Wes click here
Complete in teams of two. Run together, then relay style 7 rounds each. Complete a full round as fast as possible before switching.
CrossFit9 – CrossFit WOD
Strength
Strength (Checkmark)
7 sets (As Heavy As Possible):
15/15 HEAVY D-Ball Marches
40-meter sled push (one way in p-lot)
– Rest 1-2 min between sets.
d-ball and sled can be performed in any order; complete both as fast as possible then rest.
If needed, alternate with partner/team rest while other are working, then directly back to work
Metcon
Metcon (Time)
For time:
50-ft handstand walk (locomotion variation)
25 toes-to-bar
50-ft handstand walk (locomotion variation)
50 alternating DB snatches (50/35)
50-ft handstand walk (locomotion variation)
25 toes-to-bar
50-ft handstand walk (locomotion variation)
Locomotion Variations:
HS Walk
Frogger/Bunny Hops
Lateral Monkey Hops
Mechanical or Gymnastics Bear Crawl
50ft is down and back roughly from red pole to red pole (front to back of gym)
DB snatches should be performed on the perimeter of the room or outside
CrossFit9 – CrossFit WOD
Strength
Metcon (Checkmark)
Complete In Any Order:
400m single arm farmer carry (200m/200m)
50/40 Cal Echo bike
50 D-Ball Over Shoulder (25/25)
Accumulate 2 minute in handstand hold
L1:B/P; 40/30
L2: G/Y; 50/60;
L3: R/G; 80/70+; unbroken hs hold
Handstand:
Pike on box
Wall facing
Kick up to wall
Partner spotting (alternate with each other)
Double db/kb overhead hold
Metcon
Metcon (Time)
For time:
15/15 single arm db hang snatch
50 air squats
400m run
50 toes to bar
400m run
50 air squats
15/15 single arm db hang snatch
CrossFit9 – CrossFit WOD
Skill
EMOM (Checkmark)
Every 2:00 for 5 sets:
30 double-unders
1-5 strict practice reps*
– Practice reps must be unbroken – otherwise rest the remainder of the time.
Dips can be performed on the Parallel Bars
L1: 1-5 slow push-ups
L2: 1-5 slow dips
L3: 1-5 strict ring muscle ups
Benchmark
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
This workout is with Squat Cleans
“Power” Elizabeth is a separate benchmark workout – record as such if you elect to do power vs squat
CrossFit9 – CrossFit WOD
Weightlifting
Snatch (Every 2:00 for 10 rounds:
1 perfect snatch
)
20 minutes total
Metcon
Metcon (Time)
3 rounds for time:
40 Russian kettlebell swings (G/Y)
20 box jump-overs (24/20)
Strive to JUMP regardless of the height. Lower the height of the box as needed in order to practice “jumping”
CrossFit9 – CrossFit WOD
Endurance
Ski, ski, ski (Time)
5 rounds for time:
200-meter ski
– Rest :30 between rounds.
4 rounds for time:
400-meter ski
– Rest 1:00 between rounds.
3 rounds for time:
600-meter ski
– Rest 1:30 between rounds.
Score is total time including rest. Time on clock after your final 600m is your score
Option to use rower for large class – OR with partner – sprint and alternate 1 for 1
For Quality
10 Minute AMRAP (AMRAP – Rounds and Reps)
Complete as many reps as possible in 10:00 of:
10 double-DB box step-overs (35/20 & 24/20)
5 shuttle runs
– 1 shuttle run = 25 ft down/25 ft back.
shuttle run can be from red pole to red pole (down and back = 1); OR measured in p-lot (to cone and back = 1)
CrossFit9 – CrossFit WOD
Endurance
Row, row, row endurance (Time)
4 rounds for time: (6 min cap)
200-meter row (goal less than 1 min per row)
– Rest :30 between rounds.
Then directly into,
3 rounds for time: (9 min cap)
400-meter row (goal less than 2 min per row)
– Rest 1:00 between rounds.
Then directly into,
2 rounds for time: (12 min cap)
600-meter row (goal less than 3 min per row)
– Rest 1:30 between rounds.
This is a high intensity calorie burn day IF you put the effort into it!
Hard cap at 27 minutes, but goal is to finish below this. Score is total time after the last round of 600m row
For Quality
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
10 double-DB box step-overs (35/20 & 24/20)
200m run or 12/10 cal echo bike
10 double DB RDL
CrossFit9 – CrossFit WOD
Strength
Strict Press (5 Sets:
10-8-8-6-6)
If you FEEL like you could do 2+ more reps at each set, then you need to challenge yourself more.
Metcon
Jackie (Time)
For time:
1,000-meter row
50 thrusters
30 pull-ups
Men: 45 lb.
Women: 35 lb.
Must be done in order! Run in heats if needed. Heat 2 can start at an even min mark after heat 1 is off the rower