CrossFit9 – WOD
Skill
Metcon (No Measure)
10 Minute EMOM:
ODD: 10 Handstand Push-ups
EVEN: 30 Double Unders
Metcon
Metcon (Time)
3 Rounds For Time:
400 M Run
15 Deadlift
20 Pull-up
L1: KB
L2: 205/135
L3: 225/155
CrossFit9 – WOD
Skill
Sumo Deadlift (6 x 2)
4 x 10 Hip Extension between sets
Metcon
Metcon (Time)
5 Rounds:
15 Overhead Squat
20 Box Jump
L1: 45/35
L2: 75/55
L3: 95/65
12 minute time cap
CrossFit9 – WOD
Skill
Metcon (Time)
3 Rounds For Time:
100 M Ski
Rest as needed. Score is the slowest time of 3.
Metcon
Metcon (Time)
2 Rounds For Time:
50 Sit-up
40 Wall ball
30 Slam ball
20 Pistol (10/10)
10 Burpees
1 Minute Battle Rope
Finisher
Metcon (No Measure)
800 M Run
50 Bicep Curl
400 M Run
25 Bicep Curl
CrossFit9 – WOD
Skill
Back Squat (1 Rep Max)
Metcon
Metcon (AMRAP – Rounds and Reps)
16 Minute AMRAP:
200 M Row
12 Shoulder to Overhead
30 second L-hold
L1: 45/35, plank hold
L2: 95/65
L3: 115/75*
*Unbroken all movements, 5 burpee break penalty.
CrossFit9 – WOD
Skill
Bench Press (5 x 2)
5 x 10 Bar Roll-out
Metcon
Metcon (Time)
5 Rounds For Time: (MAX EFFORT)
10 Calorie Bike
15 KB Swing*
20 Goblet Squats*
*Unbroken: each break = 400M Run
1 Minute rest between rounds
L1: Y/B
L2: G/Y
L3: R/G
CrossFit9 – WOD
Metcon
Metcon (Time)
For Time, In Teams of 2:
100 Medball Cleans (20/14)
20 Burpees
100 DB Power Clean (L1: 15/5+, L2: 40/25+, L3: 50/35+)
20 Burpees
100 KB Swing (L1: B/P, L2: G/Y, L3: R/G)
20 Burpees
100 Push-up
20 Burpees
100 Sit-up or GHD
20 Burpees
15 Rope Climbs (L1: Ground to Standing; L3: 10 Legless Rope Climb)
(One partner works at a time; 5 air squats each partner every time you switch)
CrossFit9 – WOD
Skill
Death by Pull-up (AMRAP – Reps)
Begin with 1 rep, increase by 1 rep each minute for 15 minutes.
L1: Ring Row/Jumping Pull-up
No bands.
Score = last fully completed round
Metcon
Metcon (Time)
4 Rounds For Time:
400 M Run
15 Back Squat
L2: 135/95
L3: 185/125 (or body weight if less)
CrossFit9 – WOD
Skill
Hang Squat Clean (5 x 2)
As Complex. Do not put the bar down.
Metcon
Metcon (AMRAP – Reps)
Tabata – 8 Rounds (20 seconds on/ 10 seconds off) per movement.
1. Toes-to-Bar
Rest 1 min
2. Calorie Bike
Rest 1 min
3. Sumo Deadlift High Pull (L1: KB, L2: 75/55; L3: 95/65)
Rest 1 min
4. Wall ball
Score is total reps of all movements added.
CrossFit9 – WOD
Skill
Metcon (No Measure)
L1: Double Under Practice (5 Minutes)
L2: L-Sit hang from bar or burpees (5 Minutes)
Metcon
Metcon (AMRAP – Rounds and Reps)
27 Minute AMRAP:
30 Calorie Ski
30 Double Unders (no singles)
30 DB Snatch (15/15) L2: 40/25+; L3: 50/35+
30 Russian Twists with plate
30 Plate Clean and Jerk
30 Sledgehammer hit
CrossFit9 – WOD
Skill
Strict Press (7 x 3)
Metcon
Metcon (AMRAP – Rounds and Reps)
14 Minute AMRAP:
5 Deadlift
20 Sit-up
200 M Row
L1: 95/65
L2: 205/135
L3: 225/155