190603

June 3, 2019

CrossFit9 – CrossFit WOD


Skill

Overhead Squat (5 x 3)

Metcon

Metcon (Time)


4 rounds for time:
12 hang power clean
14 front rack lunge (7/7)
16 push-up
200m run

L1: 45/35
L2: 105/75
L3: 135/95

190601

June 1, 2019

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

30 minute AMRAP:

200m run

30 KB swing

20 box jump

10 HSPU

Rest 1 minute

L1: B:P

L2: G/Y

L3: R/G; strict HSPU

190531

May 31, 2019

CrossFit9 – CrossFit WOD

Skill

Push Jerk (2 rep max)

Metcon

Metcon (Time)

For time:

1000m row

50 T2B

30 front squat

800m run or 800m ski

L1: 45/35

L2: 95/65

L3: 135/95

190530

May 30, 2019

CrossFit9 – CrossFit WOD

Skill

Clean complex (1 rep max)

1 power clean

+ 1 front squat

+ 1 shoulder to overhead

Metcon

Metcon (Time)

10 rounds for time:

7 thrusters

30 DU

L1: 45/35

L2: 75/55

L3: 95/65

Metcon (Time)

For time:

400m single arm suit case carry

200m on each side

KB: G/Y or DB: 50/35

190529

May 29, 2019

CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

3 rounds for time:

400m run

50 box jump

40 wallball

30 single arm DB Press

20 burpees

Rest 2 minutes between rounds

L1: 2 rounds

L2: 35/20+
Score = time + rest

190528

May 28, 2019

CrossFit9 – CrossFit WOD

Skill

Strict Press (5 x 3)

Metcon

Metcon (Time)

4 rounds for time:

400m row or 300m ski

30 sit-up

15 deadlift

rest 1 min

L1: 95/65

L2: 205/135

L3: 225/155

190527

May 27, 2019

CrossFit9 – CrossFit WOD

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Metcon (Time)

Partition option:

20 rounds:

5 pull-ups

10 push up

15 air Sq

Scaling options:

1/2 Murph

Team Murph

Substitutions:

Sit-up

KB swing

Ring row

Box push-up

Lunges

Box squat

Box step up

Russian twist

Bent over row

DB push press

KB deadlift

190525

May 25, 2019

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

Team of 2:

24 minute AMRAP:

Buy in: 300 DU or single under

200m run or 300m Ski

20 hang power clean

25 KB swing

30 calorie row

*only one partner works at time.

L1: 45/35

L2: 105/75

L3: 135/95

190524

May 24, 2019

CrossFit9 – CrossFit WOD

Skill

Front Squat (5 x 3)

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

190522

May 22, 2019

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

9 minute AMRAP:

100m ski

12 slam ball

24 sit-up

Rest 3 minutes

9 minute AMRAP:

250m bike erg

12 burpees

15 KB swing

Rest 3 minutes

9 minute AMRAP:

100m run

12 land mine squat

12 T2B or candle stick