220430

April 30, 2022

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

In teams of 2…

Each partner completes a full round, then switch.

15 minute AMRAP:

100m run

8 thrusters

12 KB swings

Rest 3 minutes

15 minute AMRAP:

150m ski or row

10 medball cleans (20/14#)

10 push-ups

L1: 45/35; B/P

L2: 75/55; R/G Russian style

L3: 95/65; R/G American stylr

220429

April 29, 2022

CrossFit9 – CrossFit WOD

Strength

Sled Push (18 minutes to find )

Heaviest Possible One Way

Metcon

Metcon (Time)

5 rounds for time:

12 Toes to bar

40 Double unders


15-12-9-6-3 Deadlifts

L1: 95/65

L2: 225/155

L3: 245/175

220428

April 28, 2022

CrossFit9 – CrossFit WOD

Strength

Bench Press (4 x 5-8 reps)

Warm-up 1-2 sets, then complete 4 challenging sets of 5-8 reps

Metcon

Metcon (Time)

For time:

50*40*30*20*10

Calorie row

*Following each round =

10 hang power snatches

25 air squats

L1: 45/35

L2: 75/55

L3: 95/65

220427

April 27, 2022

CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

28 minute AMRAP:

7/5 ring muscle-ups


10 calorie ski or echo bike

20 single arm DB hang clean + press


30 burpees

40 sit-ups

800m run

L1: 25/15

L2: 35/25

L3: 50/35

220426

April 26, 2022

CrossFit9 – CrossFit WOD

Strength

Deadlift (4 x 4-6 reps)

Warm-up 1-2 sets, then complete 4 challenging sets of 4-6 reps.

Accessory: 3 x 14 Cossack squats

Metcon

Metcon (Time)

For time:

50 lunges*

15 squat clean (115/75)

50 lunges

12 squat clean (135/95)

50 lunges

9 squat clean (165/105)

50 lunges

6 squat clean (185/125)

*bodyweight

L1: 95/65

No L3

220425

April 25, 2022

CrossFit9 – CrossFit WOD

Strength

Back Squat (4 x 4-6 reps )

Warm-up 1-2 sets, then hit 4 challenging sets of 4-6 reps. Try increasing weight or number of reps performed from performance history

Metcon

Metcon (Time)

4 rounds for time:

400m run

10 shoulder to overhead

15 pull-up

(23 minute cap)

L1: 45/35+

L2: 95/65+

L3: 135/95+

220423

April 23, 2022

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

In Teams of 2…

30 minute AMRAP:

60 calorie ski

50 box jumps

40 overhead squat

30 calorie echo bike

20 burpees over bar

L1: 45/35

L2: 95/65

L3: 115/85

220422

April 22, 2022

CrossFit9 – CrossFit WOD

Strength

Sumo Deadlift (4 x 4-6 reps)

Warm-up in 1-2 sets, then complete 4 challenging sets of 4-6 reps.

Accessory: 3 x 15 banded lateral walk steps (per side)

Metcon

Compare to 190422

Metcon (Time)

5 rounds for time: (23 minute cap)

14 SDLHP

16 front rack lunge

200m run

L1: 45/35; 4 rounds

L2: 95/65

L3: 135/95

220421

April 21, 2022

CrossFit9 – CrossFit WOD

Strength

Carry Complex (Time)

SKILL

3-4 Rounds:

100m farmer carry

100m front rack carry

100m single arm OH carry (50m R/50m L)

(Try to go unbroken within the round)

Rest 1 minute between rounds

L1: B/P

L2: Y/B

L3: G/Y

20 minute cap

Metcon

Metcon (AMRAP – Reps)

5 x 3 minute AMRAP:

12 bench press

20 KB swing

Max wallballs (20/14#)

Rest 90 seconds between

L1: 45/35; B/P (25/20)

L2: 135/65; R/G (Russian)

L3: 155/95; R/G (American)

220420

April 20, 2022

CrossFit9 – CrossFit WOD

Metcon

Badger (Time)

Three Rounds for time of:

30 ‘Squat’ Cleans, 95#

30 Pull-ups

Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here