CrossFit9 – WOD
Skill
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP:
2-Way Sled Push (3×45/2×45)
4 Turkish Get-up (2/2)
4 Muscle up
L1: 10 Ring Dips
Metcon
Metcon (Time)
4 Rounds For Time:
10 Calorie Bike
15 Front Squat
20 Sit-up
L1: 45/35 or Goblet Squat (G/Y)
L2: 95/65
L3: 135/95, GHD only
CrossFit9 – WOD
Skill
Metcon (Weight)
10 Minute EMOM
Shoulder to Overhead
L1: 6 reps, 95/65
L2: 8 reps, 135/95
L3: 10 reps, 155/105
Metcon
Metcon (Time)
30 Thruster*
400 M Run
20 Thruster*
400 M Run
10 Thruster*
400 M Run
*Weight increases as reps decrease.
L1: Dumbbell
L2: 65/45, 75/55, 95/65
L3: 95/65, 115/75, 135/95
CrossFit9 – WOD
CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups
CrossFit Games Open 16.4 and 17.4 Masters 55+ (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 185# / 125#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Push Press, 95# / 65#
CrossFit Games Open 16.4 and 17.4 Masters 55+ Scaled (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 14# / 10#
55 Calorie Row
55 Push Press, 65# / 45#
CrossFit9 – WOD
Metcon
L3 will do Annie twice
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Hang Squat Clean (1 Rep Max)
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
CrossFit9 – WOD
Skill
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP:
100 M Farmer Carry
2 Rope Climb
2 Turkish Get-up (1R/1L) with DB
L1: B/P, 30/20
L2: G/Y, 50/35+
L3: R/G, 60/45+
Metcon
Metcon (Time)
4 Rounds:
10 Calorie Bike
15 Bench Press
20 Toes to Bar
L1: 95/65
L2: 135/75
L3: 185/85
CrossFit9 – WOD
Metcon
Metcon (Time)
3 Rounds*
200 M Sled Pull (3×45/2×45)
20 DB Thruster
1 Minute Battle Rope
20 Russian Twist with ball
20 Sit-up or GHD
L2: 25/35+
L3: 4 Rounds*, 35/55+
CrossFit9 – 9Fit Bootcamp
Metcon
Metcon (Time)
3 Rounds*
200 M Sled Pull (3×45/2×45)
20 DB Thruster
1 Minute Battle Rope
20 Russian Twist with ball
20 Sit-up or GHD
L2: 25/35+
L3: 4 Rounds*, 35/55+
CrossFit9 – WOD
Skill
Metcon (Weight)
10 Minute EMOM:
3 Shoulder to Overhead
L1: 95/65
L2: 135/95
L3: increase weight every 2 min
1: 135/95
2: 145/105
4: 155/115
6: 165/125
8: 185/135
Metcon
Metcon (Time)
3 Rounds*:
4/2 Ring Muscle Up
15 Back Squat
15 Calorie Row
L1: 10 Ring Dips, 95/65
L2: 4/2 Ring MU, 135/95
L3, *4 Rounds, 6/3 Ring M, 155/115
CrossFit9 – WOD
Skill
Metcon (Weight)
10 Minute EMOM:
ODD: 10 Deadlift
EVEN: 10 Handstand Push-up
L1: 10 Reps- 135/95, Push Press
L2: 10 Reps- 205/135, Handstand Push-up
L3: 15 Reps- 225/155, Deficit Handstand Push-up
Metcon
Metcon (AMRAP – Rounds and Reps)
14 Minute AMRAP:
30 Double Under
20 Wall ball
10 Burpees 6″ target
CrossFit9 – WOD
Skill
Bench Press (5 x 5)
5 x 10 Bar Roll-out
Metcon
Metcon (Time)
4 Rounds:
21 Wallball
15 Calorie Bike
9 Handstand Push-up