191111

November 11, 2019

CrossFit9 – CrossFit WOD


Metcon

White (Time)


5 Rounds for time of:
3 Rope Climbs, 15′
10 Toes-To-Bar
21 Walking Lunge Steps (45# plate overhead)
400m run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
To learn more about White click here

191109

November 9, 2019

CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

5 rounds for time:

200m run

50 air squat

*10 deadlift

*8 hang power clean

*6 SH2OH

Rest 2 minutes between rounds

L1: 45/35+ or DB

L2: 105/75+

L3: 135/95+

*bar cycling should be unbroken. Penalty: 4 burpees over bar

191108

November 8, 2019

CrossFit9 – CrossFit WOD

Skill

Muscle-up Practice (No Measure)

15-20 minutes of muscle up practice/ modifications

Metcon

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)

For time, partitioned any way:

40 chin-over-bar pull-ups

80-cal. row

120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.

191107

November 7, 2019

CrossFit9 – CrossFit WOD

Skill

Clean and Jerk (1 rep max)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

500m row or 400m run (20 reps)

30 sit-ups

15 back squat from the floor

1 muscle up

L1: 45/35; 3 Strict pull-up, ring row from the box

L2: 115/85

L3: 135/95

191106

November 6, 2019

CrossFit9 – CrossFit WOD

Metcon

Metcon (No Measure)

For quality effort:

00:00 to 05:00

200m ski

12 D-Ball over shoulder

05:00 to 10:00

200m bike erg

40 air squat

10:00 to 15:00

8/6 calorie echo bike

15 burpees

15:00-20:00

200m ski

12 D-Ball over shoulder

20:00-25:00

200m bike erg

40 air squat

25:00-30:00

8/6 calorie bike echo

15 burpees

Rest 5 minutes

Finisher

Metcon (Time)

For time:

800m run

50 Russian KB swing (R/G)

50 Bicep curl with bar (45/35)

12 minute time cap

191105

November 5, 2019

CrossFit9 – CrossFit WOD

Skill

Back Squat (5 x 5)

Metcon

Metcon (Time)

10*9*8*7*6*5*4*3*2*1*

Thruster

Ring dips

*200 m row or 150m ski

L1: 45/35 stationary dip, tricep pull down

L2: 75/55

L3: 95/65

191104

November 4, 2019

CrossFit9 – CrossFit WOD

Skill

Metcon (No Measure)

EMOM for 12 minutes:

1: 5 bench press

2: 3-5 strict pull-ups

L1: 45/35+ or DB; pull-up modification/progression

L2: 75/55; 3-5 strict pull-up

L3: 185/105; 7-10 strict pull-up

Metcon

Metcon (Time)

4 rounds for time: (15 minute cap)

40 double under

30 wallball*

10 hang power snatch

L1: 45/35; 20 wallball

L2: 75/55

L3: 115/85

*unbroken

Note: The focus of this workout will be sprinting through the rounds, not going as heavy as possible.

191102

November 2, 2019

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

24 minute AMRAP:

400m run or 500m row (40 reps)

30 double under

15 push-up

12 deadlift

L1: 75/55; single under

L2: 185/125

L3: 225/155; 50 DU

191101

November 1, 2019

CrossFit9 – CrossFit WOD

Skill

Strict Press (3 x 5)

Push Press (3 x 5)

Metcon

Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time)

For time:

30 box jumps, 24 / 20 in.

15 clean and jerks, 65 / 35 lb

30 box jumps, 24 / 20 in.

15 clean and jerks, 95 / 55 lb

30 box jumps, 24 / 20 in.

10 clean and jerks, 115 / 75 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 135 / 95 lb

30 medicine-ball step-ups, 20 lb / 14 lb

5 clean and jerks, 155 / 115 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 185 / 135 lb

Time cap: 20 minutes

191031

October 31, 2019

CrossFit9 – CrossFit WOD

Skill

Turkish Get Up (10 minutes of practice )

Metcon

Metcon (Time)

5 rounds for time:

200m farmer carry

12 bench press

20 medball clean

2 rope climb

L1: Y/B; 45/35 or DB

L2: G/Y; 135/75+

L3: R/G; 165/95