190129

January 29, 2019

CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

EMOM 12:

5 bench press

2/1 bar muscle up

L1: 45/35 (30 sec work of ring row, DB bent over row, pull-up or jumping pull-up)

L2: 135/75

L3: 185/95; 5/3 bar muscle up

Metcon

Metcon (AMRAP – Reps)

3 rounds: (18 minute cap)

4 minutes of work:

300m row (10 reps)

15 HSPU

10 front squat

Rest 2 minutes

L1: 45/35; 20 DB strict press

L2: 135/95

L3: 165/125, 20 HSPU

Score = reps; must complete full 300m to count reps

190128

January 28, 2019

CrossFit9 – CrossFit WOD

Skill

Deadlift (3×5, 2×3, 2×2)

4 x 10 bar good morning between sets

Metcon

Metcon (Time)

10 rounds for time:

7 thruster

10 pull-up

L1: 45/35

L2: 75/55

L3: 95/65
18 minute cap

Finisher

OPTIONAL

800m Run (Time)

Max Effort 800m Run
with wallball (20/14#)

190126

January 26, 2019

CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

For time:

400m run

15 SH2OH

100 air squats

2/1 ring muscle up

400m run

12 SH2OH

75 air squat

2/1 ring muscle up

400m run

9 SH2OH

50 air squat

2/1 ring muscle up

400m run

6 SH2OH

25 air squat

2/1 ring muscle up

L1: 45/35; 20 dips

L2: 105/75; 2/1

L3: 135/95; 5/3

190125

January 25, 2019

CrossFit9 – WOD

Skill

Metcon (No Measure)

EMOM 14:

12 pull-up

14 pistol (7/7)

Metcon

Metcon (Time)

For time: (20 min time cap)

50/40 calorie ski

50 GHD sit-up or 100 sit-up

50 deadlift

50 DB box step

400m run

L1: 95/65; 35/25 calorie ski; no DB step up

L2: 165/125+; 35/25 step up

L3: 205/135+; 50/35 step up

190124

January 24, 2019

CrossFit9 – WOD

Skill

Strict Press (4 x 5)

Push Press (2 x 3)

Metcon

Metcon (Time)

A. 3 rounds for time: (10 minute cap)

30 wallball (20/14#)

300m row

rest 3 minutes

Metcon (Time)

B. 4 rounds for time: (12 minute cap)

*5 squat snatch

10 burpees over the bar

L1: find a manageable weight and stick with it.

L2/Rx: 45/35, 95/65, 135/95, 155/105 (weight increase every round)

No L3

190123

January 23, 2019

CrossFit9 – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP:

2-way sled push

30 DB power snatch (50/35)

15 burpees

10 calorie assault bike

Rest 4 minutes

Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP:

400m bike erg

30 goblet squat (G/Y)

15 box jump

200m run
Rest 5 minutes, then optional:

1-Mile Run (Time)

Max Effort 1-Mile Run

190122

January 22, 2019

CrossFit9 – WOD

Skill

Deadlift (5 x 7)

Metcon

Metcon (Time)

3 rounds for time:

400m run

10 bench press

30 medball clean

3 rope climb

L1: 45/35 or DB; 2:1 ground to standing

L2: 135/65

L3: 185/95; legless

190121

January 21, 2019

CrossFit9 – WOD

Skill

Front Squat (2×5 65%, 2×4 75%, 2×3 80%, 2×2 85%)

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

50 T2B

40 calorie row

30 wallball

20 OHSQ

5/3 ring muscle ups

L1: 45/35; 20 dips

L2: 95/65; 5/3 ring muscle up

L3: 115/85; 10/8 ring muscle up

190119

January 19, 2019

CrossFit9 – WOD

Metcon

Metcon (Time)

For time: (40 minute time cap)

1000m row

*15 power clean

200 DU or 200 penguin jumps

*15 power clean

50 HSPU OR DB push press

*15 power clean

10/8 muscle ups or 30 ring dips

*15 power clean

800m run

L1: 45/35

L2: 65/55, 95/65, 115/85, 135/95

L3: 95/65, 115/85, 135/95, 165/125

*weight increases each set

190118

January 18, 2019

CrossFit9 – WOD

Skill

Metcon (Weight)

EMOM 12:

ODD: 5 bench press

EVEN: 2/1 bar muscle up

L1: 45/35 or 10 bent over row

L2: 135/75

L3: 185/95; 5/3

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups