CrossFit WOD – Thu, Jan 12

January 12, 2023

CrossFit9 – CrossFit WOD

Strength

Sumo Deadlift (4 x 4)

Accessory: 3 x 12 (per side) rower in-outs

Metcon (Time)

2 rounds for time:

1000/800m row

40 KB swing

20 thrusters

15 burpee over bar

L1: 45/35

L2: 75/55

L3: 95/65

CrossFit WOD – Wed, Jan 11

January 11, 2023

CrossFit9 – CrossFit WOD

Weightlifting

EMOM 12: (Weight)

Snatch Complex:

Power snatch +

2 overhead squat

Metcon

Metcon (AMRAP – Reps)

16 minute alt EMOM:

1: 2-way parking lot sled push sprint (light or no weight)

2: 10 alternating pistol squats (5R/5L)

3: 20 slam balls

4: 25 ft handstand walk or handstand hold

L1: step-up, split squat, or other pistol modification

CrossFit WOD – Tue, Jan 10

January 10, 2023

CrossFit9 – CrossFit WOD

Strength

Push Press (4 x 5)

Accessory: 3 x 12 lateral raise

Metcon

Metcon (Time)

8 rounds for time: (20 minute cap)

8 toes to bar

10 SDLHP

15 wallballs (20/14#)

L1: 6 rounds; 8 hanging knee raise, partial range ttb; 45/35

L2: 75/55

L3: 95/65

CrossFit WOD – Mon, Jan 9

January 9, 2023

CrossFit9 – CrossFit WOD

Strength

Back Squat

Accessory: 3 x 12 banded glute bridges with 3 second hold

Metcon (Time)

For time:

50 double under

30 hang power clean (L2: 95/65, L3: 115/85)

30 push-ups

75 double unders

20 hang power cleans (L2: 115/85, L3: 135/95) 20 push-ups

100 double unders

10 hang power clean (L2: 135/95, L3: 165/125) 10 push-ups

L1: 45/35, keep same weight

CrossFit WOD – Sun, Jan 8

January 8, 2023

CrossFit9 – CrossFit WOD

CrossFit WOD – Sat, Jan 7

January 7, 2023

CrossFit9 – CrossFit WOD

Metcon (AMRAP – Rounds and Reps)

In teams of 2…

30 minute AMRAP:

400m run (together)

40 pull-ups

30 shoulder to overhead

40 sit-up or GHD sit-up

30 front rack lunges

L1: 45/35

L2: 95/65

L3: 135/95

CrossFit WOD – Fri, Jan 6

January 6, 2023

CrossFit9 – CrossFit WOD

Strength

Sumo Deadlift (4 x 4)

Accessory: 3 x 12 heels elevated goblet squat

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP:

12 hang power snatches

35 double unders

L1: 45/35

L2: 75/55

L3: 95/65

Finisher (Time)

800m run

CrossFit WOD – Thu, Jan 5

January 5, 2023

CrossFit9 – CrossFit WOD

Skill

Metcon (No Measure)

12 minute EMOM:

1: wall walks (Open standards)

2: 1 Turkish get-up (1R/1L)

L1: 2 wall walk, 5 inch worms w/ push-up, or :30 wall handstand hold

L2: 3 wall walks

L3: :30 freestanding handstand
Open Standards

Metcon (AMRAP – Reps)

5 x 3 minute AMRAP:

10 front squats

15 box jumps overs

Row or ski for max calories

Rest 90 seconds between rounds.

Score = total calories (note ski or row in comments)

L1: 45/35

L2: 115/85

L3: 185/125

CrossFit WOD – Wed, Jan 4

January 4, 2023

CrossFit9 – CrossFit WOD

Strength

Push Press (4 x 5)

3 x 10 single arm DB high pull (per arm)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

25/20 calorie row

10 deadlifts

3 rope climbs

100m farmer carry

L1: 95/65

L2: 205/135

L3: 225/155

CrossFit WOD – Tue, Jan 3

January 3, 2023

CrossFit9 – CrossFit WOD

Strength

Back Squat (4 x 3)

Accessory: 3 x 12 single leg RDL

Metcon

Metcon (Time)

3 rounds for time:

400m run

15 squat cleans

15 ring dips

L1: 45/35

L2: 95/65

L3: 135/95