CrossFit9 – CrossFit WOD
Skill
Front Squat (5 x 2)
Metcon
Metcon (Time)
For time:
50 calorie row
Rest 2 minutes
30 clean & jerk
Rest 2 minutes
200 double unders
L1: 45/35; single under or penguin jump
L2: 105/75
L3: 135/95
**This workout is simple but spicy. Each section will focus on a single movement test. Focus on each movement, use rest wisely.
Score = total time including rest
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
22 minute AMRAP:
50 DU
40 DB snatch (20/20)
30 T2B or sit-up
20 lunges (10/10)
5 strict HSPU
L1: 10/5+ body weight; single unders or penguins jumps; like push-up/wall walk
L2: 35/20+75/55
L3: 50/35+; 95/65; 10 strict HSPU
CrossFit9 – CrossFit WOD
Skill
400m Single Arm Farmer Carry (Time)
Single arm KB Farmer Carry, perform 200m on a single side before switching.
L1: B/P
L2: G/Y
L3: R/G
Followed by 5×2 (R+L=2) Turkish get up
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
2/1 ring muscle up
10 deadlift
400m backwards run or 3:00 minute echo/assault bike (20 rep)
L1: 95/65+
L2: 205/135
L3: 255/165; 2/1 strict ring muscle up
CrossFit9 – CrossFit WOD
Skill
Metcon (AMRAP – Reps)
10 minute EMOM:
7 pull-ups
L1: 12 jumping pull-ups, bent over rows, or true ring rows
L2: 7 pull-ups
L3: 12 pull-ups
*This EMOM focuses on a single movement. If you’re working on getting your first pull-up, try a challenging modification. If you can string one or two together, practice consistent kipping. If mastering a new kipping style or working on stamina, L3 might be for you.
Metcon
Metcon (Time)
10 rounds for time:
7 hang power cleans
12 wallball
L1: 45/35+
L2: 105/75+
L3: 155/105+
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP:
200m run (20 reps)
15 DB bench press
24 sit-up
L2: 50/35 +
Rest 3 minutes
12 minute AMRAP:
200m bike erg (20 reps)
15 push up
24 hollow rocks or candlesticks
Rest 3 minutes
12 minute AMRAP:
150m ski (15 reps)
15 KB swing
20 second L-hold from the bar or parallettes.
Quick HIIT: Each AMRAP is 10 minutes with 2 minutes rest between
CrossFit9 – CrossFit WOD
Skill
Strict Press (3 x 4)
Push Press (3 x 3)
Push Jerk (3 x 2)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
300m row
25 air squat
15 power snatch
*Rest one minute after each round.*
L1: 45/35
L2: 75/55
L3: 115/85
CrossFit9 – CrossFit WOD
Skill
Front Squat (6 x 4)
Work up to a heavy set of 4 in 20 minutes.
Metcon
Metcon (Time)
For time:
400m run or 500m row
followed by 3 rounds:
5 power clean
4 front squat
3 shoulder to overhead
400m run or 500m row
followed by 2 rounds:
5 power clean
4 front squat
3 shoulder to overhead
400m run or 500m row
followed by:
5 power clean
4 front squat
3 shoulder to overhead
L1: 45/35+
L2: 105/75+
L3: 135/95+
Today’s workout focuses on bar cycling under cardiac stress. Try not to set the bar down.
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
Pride WOD is dedicated to the 49 LGBTQ+ victims of the Pulse Night Club shooting, a hate crime that shook Florida and the entire country on June 12, 2016. Today, we WOD in their honor and memory.
For time:
400m run
49 KB swing
49 air squat
49 box jump
49 pull-up
49 slam ball
49 lunges with plate
49 ground to overhead with plate
49 goblet squat
49 burpees
49 calorie row
400m run
L1: B/P
L2: G/Y
L3: R/G
CrossFit9 – CrossFit WOD
Skill
Bench Press (5 x 3)
4 x 10 bent over row
L1: 45/35
L2: 75/55
L3: 95/65
Metcon
Metcon (Time)
4 rounds for time:
500m bike erg or 400m ski
50 air squat
15 deadlift
2/1 bar muscle up
L1: 95/75; 10 pull-up
L2: 205/135
L3: 225/155; 4/2 bar muscle up
CrossFit9 – CrossFit WOD
Skill
400m Single Arm Farmer Carry (Time)
Single arm KB Farmer Carry, perform 200m on a single side before switching.
L1: B/P
L2: G/Y
L3: R/G
Metcon
Metcon (Time)
For time:
400m run or 500m row
30 squat clean
400m run or 500m row
30 HSPU
400m run or 500m row
40 toes to bar
400m run or 500m row
40 front rack KB step-up (20/20)
L1: 45/35 power clean; DB or body weight step-up
L2: 105/75; Y/B or 35/35
L3: 135/95; G/Y or 50/35