191114

November 14, 2019

CrossFit9 – CrossFit WOD


Skill

Deadlift (6 x 3)


Complete in 20 minutes

Metcon

Metcon (10 Rounds for time)


For 10 rounds, every 2 minutes complete…
14/12 calorie row (1 minute cap)
5 squat clean

Rest for the remainder of the 2 minutes

L1: 12/10 calorie row; 45/35, power clean or DB+
L2: 95/65+
L3: 16/14 calorie row; 135/95+

All levels cap row at 1 minute; goal is to push the row

191113

November 13, 2019

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

5 rounds (:30 work):

1) ground to jump + touch

2) yoga push up

3) KB high pull clean and press

4) rest

Metcon (AMRAP – Reps)

5 minute AMRAP:

2-way sled push

15 KB swing

20 mace squat

2-3×45 plates on sleds

5 minute AMRAP:

250m bike erg

10 D- ball squat

20 push-up

5 minute AMRAP:

8/6 calorie echo bike

10 bicep curl with bar

20 weighted box step-up (KB OR DB on the shoulder 35/25)

5 minute AMRAP:

2-way sled push

15 KB swing

20 mace squat

2-3×45 plates on sleds

5 minute AMRAP:

250m bike erg

10 D- ball squat

20 push-up

5 minute AMRAP:

8/6 calorie echo bike

10 bicep curl with bar

20 weighted box step-up (KB OR DB on the shoulder 35/25)

191112

November 12, 2019

CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

EMOM 14:

1) 6 bench press

2) 200m run

L1: 45/35+

L2: 135/75

L3: 165/95

Metcon

Metcon (Time)

5 rounds for time:

10 hang power snatch

15 wallball

30 sit-ups

L1: 45/35 or DB

L2: 95/65

L3: 115/85

25 minute cap

191111

November 11, 2019

CrossFit9 – CrossFit WOD

Metcon

White (Time)

5 Rounds for time of:

3 Rope Climbs, 15′

10 Toes-To-Bar

21 Walking Lunge Steps (45# plate overhead)

400m run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
To learn more about White click here

191109

November 9, 2019

CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

5 rounds for time:

200m run

50 air squat

*10 deadlift

*8 hang power clean

*6 SH2OH

Rest 2 minutes between rounds

L1: 45/35+ or DB

L2: 105/75+

L3: 135/95+

*bar cycling should be unbroken. Penalty: 4 burpees over bar

191108

November 8, 2019

CrossFit9 – CrossFit WOD

Skill

Muscle-up Practice (No Measure)

15-20 minutes of muscle up practice/ modifications

Metcon

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)

For time, partitioned any way:

40 chin-over-bar pull-ups

80-cal. row

120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.

191107

November 7, 2019

CrossFit9 – CrossFit WOD

Skill

Clean and Jerk (1 rep max)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

500m row or 400m run (20 reps)

30 sit-ups

15 back squat from the floor

1 muscle up

L1: 45/35; 3 Strict pull-up, ring row from the box

L2: 115/85

L3: 135/95

191106

November 6, 2019

CrossFit9 – CrossFit WOD

Metcon

Metcon (No Measure)

For quality effort:

00:00 to 05:00

200m ski

12 D-Ball over shoulder

05:00 to 10:00

200m bike erg

40 air squat

10:00 to 15:00

8/6 calorie echo bike

15 burpees

15:00-20:00

200m ski

12 D-Ball over shoulder

20:00-25:00

200m bike erg

40 air squat

25:00-30:00

8/6 calorie bike echo

15 burpees

Rest 5 minutes

Finisher

Metcon (Time)

For time:

800m run

50 Russian KB swing (R/G)

50 Bicep curl with bar (45/35)

12 minute time cap

191105

November 5, 2019

CrossFit9 – CrossFit WOD

Skill

Back Squat (5 x 5)

Metcon

Metcon (Time)

10*9*8*7*6*5*4*3*2*1*

Thruster

Ring dips

*200 m row or 150m ski

L1: 45/35 stationary dip, tricep pull down

L2: 75/55

L3: 95/65

191104

November 4, 2019

CrossFit9 – CrossFit WOD

Skill

Metcon (No Measure)

EMOM for 12 minutes:

1: 5 bench press

2: 3-5 strict pull-ups

L1: 45/35+ or DB; pull-up modification/progression

L2: 75/55; 3-5 strict pull-up

L3: 185/105; 7-10 strict pull-up

Metcon

Metcon (Time)

4 rounds for time: (15 minute cap)

40 double under

30 wallball*

10 hang power snatch

L1: 45/35; 20 wallball

L2: 75/55

L3: 115/85

*unbroken

Note: The focus of this workout will be sprinting through the rounds, not going as heavy as possible.