191231

December 31, 2019

CrossFit9 – CrossFit WOD


Metcon

Metcon (Time)


3 rounds for time:
600m ski or 800m run or 1000m row
50 air squats
40 push-ups
30 box jumps (24/20)
20 burpees

191230

December 30, 2019

CrossFit9 – CrossFit WOD

Skill

Strict Press (5 x 3)

Push Press (3 x 3)

Metcon

Metcon (Time)

3 rounds for time:

500m row

20 back squat

400m run or 2 minute Echo bike

20 pull-ups

L1: 45/35+

L2: 95/65+

L3: 135/95+

191228

December 28, 2019

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

30 minute AMRAP:

400m bike erg or 200m ski

30 toes to bar

30 pistols (15/15)

30 DB single arm hang arm clean & jerk (15/15)

30 box jump

L2: 50/35+

191227

December 27, 2019

CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

10 minute EMOM:

3 squat snatch

L1: power snatch (focus on form)

L2: 70% of your 1RM snatch

L3: 135/95+

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

200m farmer carry

20 calorie row

20 ring dips

20 sit-ups

L1: B/P

L2: G/Y

L3: R/G; GHD

191226

December 26, 2019

CrossFit9 – CrossFit WOD

Skill

Double-Unders (5 – 7 minutes of practice)

Metcon

Metcon (Time)

4 rounds for time:

800m run or 4 minutes on echo bike

15 shoulder to overhead

50 body weight lunges (25/25)

2 minutes rest between rounds

L1: 1000m row or 4 minute bike erg; 45/35

L2: 105/75

L3: 155/105

Rest as needed
Finish with 3 minutes max double unders

191224 XMAS EVE

December 24, 2019

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

2 rounds:

5 minute AMRAP:

Complete 400m run or 2:00 echo bike.

In the remainder of the time complete AMRAP…

15 MBC

15 sit-ups

Rest 3 minutes

5 minute AMRAP:

Complete 400m run or 2:00 echo bike.

In the remainder of the time complete AMRAP…

15 slam ball

7 pull-ups

Rest 3 minutes

5 minute AMRAP:

Complete 400m run or 2:00 echo bike.

In the remainder of the time complete AMRAP…

15 KB swing

30 lunges

L2: G/Y

191223

December 23, 2019

CrossFit9 – CrossFit WOD

Skill

Overhead Squat (2×4 @ 65%; 2×3 @ 75%; 2×2 @ 85%; 2×1 @ 95%)

Metcon

Metcon (AMRAP – Rounds and Reps)

25 minute AMRAP:

25/20 calorie row

25 toes to bar

25 front squat

25 push-up

L1: 45/35

L2: 75/55

L3: 115/85

191221

December 21, 2019

CrossFit9 – CrossFit WOD

Metcon

12 Days of Christmas (Time)

1 Rope climb

2 Power clean

3 Front Squat

4 Shoulder to overhead

5 Burpees over bar

6 Front rack lunges (3/3)

7 Sit-ups

8 KB swings

9 Pull-ups

10 Calorie bike or ski

11 Toes to bar

12 D-ball to shoulder

First, do one rope climb. Next, do two power cleans, then one rope climb. Continue until you’ve finished all 12 “days”!

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

L2: 75/55

L3: 95/65

191220

December 20, 2019

CrossFit9 – CrossFit WOD

Skill

Push Jerk (1 rep max)

18 minutes to find today’s 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

3 rounds x 7 minute AMRAP:

14 box jump (24/20in)

10 wall ball (20/14#)

8 hang power snatch

Rest 3 minutes between rounds

*pick up where you left off*

L1: 45/35

L2: 75/55

L3: 115/85

191219

December 19, 2019

CrossFit9 – CrossFit WOD

Skill

Metcon (AMRAP – Reps)

Gymnastic practice

10 minute EMOM:

:30 sec work/:30 rest

L1: assisted dips

L2: ring dips

L3: ring muscle up

Metcon

Metcon (AMRAP – Rounds and Reps)

24 minute AMRAP:

500 bike erg or 200m ski

10 back squat

10 HSPU

L1: 45/35

L2: 105/75

L3: 135/95; 15 reps HSPU & back squat