CrossFit9 – CrossFit WOD
Skill
Strict Press (5 x 3)
Metcon
Metcon (Time)
4 rounds for time:
400m row or 300m ski
30 sit-up
15 deadlift
rest 1 min
L1: 95/65
L2: 205/135
L3: 225/155
CrossFit9 – CrossFit WOD
Metcon
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Metcon (Time)
Partition option:
20 rounds:
5 pull-ups
10 push up
15 air Sq
Scaling options:
1/2 Murph
Team Murph
Substitutions:
Sit-up
KB swing
Ring row
Box push-up
Lunges
Box squat
Box step up
Russian twist
Bent over row
DB push press
KB deadlift
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
Team of 2:
24 minute AMRAP:
Buy in: 300 DU or single under
200m run or 300m Ski
20 hang power clean
25 KB swing
30 calorie row
*only one partner works at time.
L1: 45/35
L2: 105/75
L3: 135/95
CrossFit9 – CrossFit WOD
Skill
Front Squat (5 x 3)
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
9 minute AMRAP:
100m ski
12 slam ball
24 sit-up
Rest 3 minutes
9 minute AMRAP:
250m bike erg
12 burpees
15 KB swing
Rest 3 minutes
9 minute AMRAP:
100m run
12 land mine squat
12 T2B or candle stick
CrossFit9 – CrossFit WOD
Skill
Bench Press (6 x 4)
4 x 12 hollow rock between sets
Metcon
Metcon (Time)
4 rounds for time:
50 air squat
25 push up
15 deadlift
L1: 95/65
L2: 205/135
L3: 225/155
CrossFit9 – CrossFit WOD
Skill
Back Squat (1×10@50%; 1×8@60%; 1×6@70%; 2×4@75%; 2×2@85%)
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Rest 3 minutes
1000m Row (Time)
Max Effort 1000m Row
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
Team of 2
30 minute AMRAP:
20 SH2OH
— Rest 1 minute —
30 hang power clean
— Rest 1 minute —
40 HSPU
— Rest 1 minute —
50 wall ball
— Rest 1 minute —
200 DU
— Rest 1 minute —
L1: 45/35 or DB; penguin jump
L2: 95/65+
L3: 135/95+
CrossFit9 – CrossFit WOD
Skill
Sumo Deadlift (1 rep max)
Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
CrossFit9 – CrossFit WOD
Skill
400m Run (Time)
Max Effort 400m Run
2 rounds – 2 minutes rest between.
Score is slowest
Metcon
Metcon (Time)
4 rounds for time:
200m farmer carry
12 bench press
14 ring dips
24 sit-up with ball or GHD
L1: DB press; Y/B or DB+
L2: 135/75; G/Y+
L3: 165/95; R/G+