CrossFit WOD – Thu, Feb 6

February 6, 2025

CrossFit9 – CrossFit WOD

Skill / Conditioning

Metcon (Checkmark)

10 minute EMOM

Odd: 50 double unders

Even: Push-ups
L1: single unders full minute; 5-10 push-ups

L2: 10-15 push-ups

L3: 20 push-ups

Metcon

Metcon (Time)

For Time:

15 Push Jerks

21 Sit-ups

21 KB swings

12 Push Jerks

18 Sit-ups

18 KB Swings

9 Push Jerks

15 Sit-ups

15 KB Swings
L1: 45/35; B/P

L2: 95/65; G/Y

L3: 135/95; R/G

Toes to Bar Strength

High Volume + Low Intensity (Checkmark)

3 Rounds:

5 left leg v-ups

5 right leg v-ups

5 v-ups (both legs)

Goal to go unbroken on all reps and all rounds straight through without breaking

CrossFit WOD – Thu, Feb 6

February 6, 2025

CrossFit9 – CrossFit WOD

Skill / Conditioning

Metcon (Checkmark)

10 minute EMOM

Odd: 50 double unders

Even: Push-ups
L1: single unders full minute; 5-10 push-ups

L2: 10-15 push-ups

L3: 20 push-ups

Metcon

Metcon (Time)

For Time:

15 Push Jerks

21 Sit-ups

21 KB swings

12 Push Jerks

18 Sit-ups

18 KB Swings

9 Push Jerks

15 Sit-ups

15 KB Swings
L1: 45/35; B/P

L2: 95/65; G/Y

L3: 135/95; R/G

Toes to Bar Strength

High Volume + Low Intensity (Checkmark)

3 Rounds:

5 left leg v-ups

5 right leg v-ups

5 v-ups (both legs)

Goal to go unbroken on all reps and all rounds straight through without breaking

CrossFit WOD – Thu, Feb 6

February 6, 2025

CrossFit9 – CrossFit WOD

Skill / Conditioning

Metcon (Checkmark)

10 minute EMOM

Odd: 50 double unders

Even: Push-ups
L1: single unders full minute; 5-10 push-ups

L2: 10-15 push-ups

L3: 20 push-ups

Metcon

Metcon (Time)

For Time:

15 Push Jerks

21 Sit-ups

21 KB swings

12 Push Jerks

18 Sit-ups

18 KB Swings

9 Push Jerks

15 Sit-ups

15 KB Swings
L1: 45/35; B/P

L2: 95/65; G/Y

L3: 135/95; R/G

Toes to Bar Strength

High Volume + Low Intensity (Checkmark)

3 Rounds:

5 left leg v-ups

5 right leg v-ups

5 v-ups (both legs)

Goal to go unbroken on all reps and all rounds straight through without breaking

CrossFit WOD – Wed, Feb 5

February 5, 2025

CrossFit9 – CrossFit WOD

Strength

Bench Press (5-4-3-2-1)

Metcon

Metcon (Time)

For Time:

500m row or ski

21 cleans

500m row or ski

15 cleans

500m row or ski

9 cleans

500m row or ski
L1: 300m; 45/35

L2: 115/85

L3: 165/115

Toes to Bar Strength

Lats and Straight Arm Strength (Checkmark)

1 set:

Banded lat pull downs x 20-50 reps (feel the burn!)

Then,

3 x 3 x 3 sec negative Ball Ups

Maintain a tight tuck/ball position and straight arms throughout. Goal is to lower as slowly as possible or for the listed tempo

CrossFit WOD – Wed, Feb 5

February 5, 2025

CrossFit9 – CrossFit WOD

Strength

Bench Press (5-4-3-2-1)

Metcon

Metcon (Time)

For Time:

500m row or ski

21 cleans

500m row or ski

15 cleans

500m row or ski

9 cleans

500m row or ski
L1: 300m; 45/35

L2: 115/85

L3: 165/115

Toes to Bar Strength

Lats and Straight Arm Strength (Checkmark)

1 set:

Banded lat pull downs x 20-50 reps (feel the burn!)

Then,

3 x 3 x 3 sec negative Ball Ups

Maintain a tight tuck/ball position and straight arms throughout. Goal is to lower as slowly as possible or for the listed tempo

CrossFit WOD – Wed, Feb 5

February 5, 2025

CrossFit9 – CrossFit WOD

Strength

Bench Press (5-4-3-2-1)

Metcon

Metcon (Time)

For Time:

500m row or ski

21 cleans

500m row or ski

15 cleans

500m row or ski

9 cleans

500m row or ski
L1: 300m; 45/35

L2: 115/85

L3: 165/115

Toes to Bar Strength

Lats and Straight Arm Strength (Checkmark)

1 set:

Banded lat pull downs x 20-50 reps (feel the burn!)

Then,

3 x 3 x 3 sec negative Ball Ups

Maintain a tight tuck/ball position and straight arms throughout. Goal is to lower as slowly as possible or for the listed tempo

CrossFit WOD – Wed, Feb 5

February 5, 2025

CrossFit9 – CrossFit WOD

Strength

Bench Press (5-4-3-2-1)

Metcon

Metcon (Time)

For Time:

500m row or ski

21 cleans

500m row or ski

15 cleans

500m row or ski

9 cleans

500m row or ski
L1: 300m; 45/35

L2: 115/85

L3: 165/115

Toes to Bar Strength

Lats and Straight Arm Strength (Checkmark)

1 set:

Banded lat pull downs x 20-50 reps (feel the burn!)

Then,

3 x 3 x 3 sec negative Ball Ups

Maintain a tight tuck/ball position and straight arms throughout. Goal is to lower as slowly as possible or for the listed tempo

CrossFit WOD – Wed, Feb 5

February 5, 2025

CrossFit9 – CrossFit WOD

Strength

Bench Press (5-4-3-2-1)

Metcon

Metcon (Time)

For Time:

500m row or ski

21 cleans

500m row or ski

15 cleans

500m row or ski

9 cleans

500m row or ski
L1: 300m; 45/35

L2: 115/85

L3: 165/115

Toes to Bar Strength

Lats and Straight Arm Strength (Checkmark)

1 set:

Banded lat pull downs x 20-50 reps (feel the burn!)

Then,

3 x 3 x 3 sec negative Ball Ups

Maintain a tight tuck/ball position and straight arms throughout. Goal is to lower as slowly as possible or for the listed tempo

CrossFit WOD – Wed, Feb 5

February 5, 2025

CrossFit9 – CrossFit WOD

Strength

Bench Press (5-4-3-2-1)

Metcon

Metcon (Time)

For Time:

500m row or ski

21 cleans

500m row or ski

15 cleans

500m row or ski

9 cleans

500m row or ski
L1: 300m; 45/35

L2: 115/85

L3: 165/115

Toes to Bar Strength

Lats and Straight Arm Strength (Checkmark)

1 set:

Banded lat pull downs x 20-50 reps (feel the burn!)

Then,

3 x 3 x 3 sec negative Ball Ups

Maintain a tight tuck/ball position and straight arms throughout. Goal is to lower as slowly as possible or for the listed tempo

CrossFit WOD – Wed, Feb 5

February 5, 2025

CrossFit9 – CrossFit WOD

Strength

Bench Press (5-4-3-2-1)

Metcon

Metcon (Time)

For Time:

500m row or ski

21 cleans

500m row or ski

15 cleans

500m row or ski

9 cleans

500m row or ski
L1: 300m; 45/35

L2: 115/85

L3: 165/115

Toes to Bar Strength

Lats and Straight Arm Strength (Checkmark)

1 set:

Banded lat pull downs x 20-50 reps (feel the burn!)

Then,

3 x 3 x 3 sec negative Ball Ups

Maintain a tight tuck/ball position and straight arms throughout. Goal is to lower as slowly as possible or for the listed tempo