CrossFit9 – WOD
Skill
Bar Muscle Ups For Time (Time)
For Time: 30/15 Bar Muscle-ups. Must be CF style, no glide kip.
Metcon
Metcon (Time)
10 Rounds:
5 Front Squat (from floor)
100 M Run
L1: 95/65
L2: 135/95
L3: 165/115
CrossFit9 – WOD
Skill
Strict Press (3 x 5)
Push Press (3 x 3)
Push Jerk (3 x 2)
Metcon
Metcon (Time)
For Time:
60 Thruster
50 Pull-ups
40 GHD sItup (80 sit-up)
L2: 45/35
L3: 75/55
CrossFit9 – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP:
2-Way Sled Push (3×45/2×45)
10 D-Ball Over Shoulder
15 Calorie Bike
20 Double KB Front Lunge (Y/B) (10/side)
30 Sit-up
Finisher
Metcon (AMRAP – Rounds)
10 Minute AMRAP:
DB Reverse Fly
DB Lateral Raise
DB Bicep Curl
Tricep Pull-down
CrossFit9 – WOD
Skill
Death by Toes-to-Bar
15 Minute EMOM:
1st Min- 1 T2B
2nd Min- 2 T2B
Increase by 1 rep each minute til 15.
L1: Knee-up
L2: Knee to Elbow
*If you cannot keep going, move to sit-up.
Score is the number of T2B reps in the last minute you are able to complete.
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
Finisher
Metcon (Time)
Mandatory Murph:
1 Mile Run
2 Rounds:
10 Pull-up
20 Push-up
30 Air Squat
CrossFit9 – WOD
Skill
Back Squat (8 @ 70%, 8 @ 75%, 6 @ 80%, 6 @ 85%)
Front Squat (4 @ 65%, 4 @ 75%, 4 @ 85%, 2 @ 90%)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP:
20 Calorie Row
20 KB Swing
20 Pistol (10L/10R)
CrossFit9 – WOD
Metcon
Metcon (Time)
In teams of two; for time:
100 Russian KB Swing (L2: G/Y, L3: R/G)
100 Calorie Bike
100 Handstand Push-up
100 Calorie Row
100 Power Snatch
100 GHD or 200 Sit-up
10 x 100 M Run
1 partner works at a time.
** Every time you switch, 5 burpees each or 20 air squats**
CrossFit9 – WOD
Skill
Weighted Pull-ups (3 Rep Max)
Max Weighted Ring Dip
L1: Work on modification of ring dip
Metcon
2017 Regionals Event 3 (Time)
For time:
100-ft. dumbbell overhead walking lunge
100 double-unders
50 wall-ball shots
15-ft. rope climb, 10 ascents
50 wall-ball shots
100 double-unders
100-ft. dumbbell overhead walking lunge
Men use an 80-lb. dumbbell and 30-lb. ball.
Women use a 55-lb. dumbbell and 20-lb. ball.
Time cap: 16 minutes
L1: 25/20
L2: 50/35
L3: 80/55
CrossFit9 – Olympic Weightlifting
Olympic Lifting Total (Total Weight)
CrossFit9 – WOD
Skill
Split Jerk (7 x 3)
Metcon
Metcon (Time)
6 Rounds:
10 Hang Power Clean
10 Bar Facing Burpees
L1: 65/55
L2: 135/95
L3: 155/105* Unbroken
200 M Run Penalty for breaks
CrossFit9 – WOD
Skill
Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP:
5 Walk-outs
10 Wall Walks
20 Shoulder Taps
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP:
30 Single Arm DB Thruster (15/15)
30 Bicep Curls with bar
30 Back Rack Lunges with Bar
30 Wallball
30 Alternating Toes to Bar