CrossFit9 – CrossFit WOD
Strength
Sumo Deadlift (5 x 3)
Accessory: 3 x 12-15 frog pumps
Metcon (AMRAP – Rounds)
5 minute AMRAP:
100m run
15 strict press
10 hollow rocks or ab rollouts
L1: 45/35
L2: 75/55
L3 95/65
Rest 2 minutes
5 minute AMRAP:
100m run
15 push press
10 hollow rocks or ab rollouts
L1: 45/35
L2: 95/65
L3: 115/85
Rest 2 minutes
5 minute AMRAP:
100m run
15 push jerk
10 hollow rocks or ab rollouts
L1: 45/35
L2: 115/85
L3: 155/105
CrossFit9 – CrossFit WOD
Strength
Bench Press (4 x 4)
Accessory: 3 x 20 gorilla rows
Metcon
Metcon (Time)
3 rounds for time:
35 wallballs*
25 calorie ski or echo bike
15 hang power snatches
L1: 45/35
L2: 95/65
L3: 115/85
*unbroken, every time you break 5 burpee penalty on the spot.
CrossFit9 – CrossFit WOD
Strength
EMOM 14: (AMRAP – Reps)
1. Turkish Get-up (1R/1L)
2. 5/3 strict pull-up
L1: Rack or toe assisted pull-ups
L2: Strict pull-up
L3: Weighted pull-up
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
500/400m row
20 KB swing
20 suitcase step-ups (10R/10L)
200m farmer carry
L1: Y/B
L2: G/Y
L3: R/G
CrossFit9 – CrossFit WOD
Strength
Back Squat (This is your second and last opportunity of the cycle to find your 1RM.
20 minutes to find 1RM)
Metcon
Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)
8 Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#
Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
Crossfit Games Open 19.2 Scaled (Ages 16-54) (AMRAP – Reps)
8 Minute AMRAP + Bonus Time of:
25 Hanging Knee-raises
50 Single Unders
Squat Cleans*
*Round 1 – 15 @ 95# / 55#
*Round 2 – 13 @ 115# / 75#
*Round 3 – 11 @ 135# / 95#
*Round 4 – 9 @ 155# / 115#
*Round 5 – 7 @ 185# / 135#
Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
Announcements
Our February Schedule is now available on Wodify.
CrossFit9 – CrossFit WOD
Strength
Push Press (3 x 3)
Push Jerk (3 x 3)
Metcon
Metcon (Time)
For Time:
400m run
1-2-3-4-5-6-7-8-9-10
Deadlifts
10-9-8-7-6-5-4-3-2-1
Burpees over bar
400m run
L1: 95/65
L2: 205/135
L3: 225/155
Announcements
Our February Schedule is now available on Wodify.
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds)
In teams of 2, relay style…
15 minute AMRAP:
8/6 calorie echo bike
6 burpee box jumps
12 alt. DB snatches
Rest 2-3 minutes
15 minute AMRAP:
8/6 calorie ski
6 handstand push-ups
10 alt. pistol squats
L1: 25/15+; modified pistols, pike push-ups
L2: 50/35+
L3: 55/40+; deficit HSPU
Announcements
Our February Schedule is now available on Wodify.
CrossFit9 – CrossFit WOD
Strength
Metcon (Weight)
12 minute altEMOM:
1. 5 bench press
2. 2/1 ring muscle up
L1: 45/35; strict ring 8-10 dips
L2: 135/75+
L3: 185/115+; 5/3 ring muscle ups
Metcon
Metcon (Time)
3 rounds for time:
200m sled pull
20 hang power cleans
30 box jump overs
L1: 45/35
L2: 95/65; 3/2 x 45lb plate
L3: 135/95; 4/3 x 45lb plate
Announcements
Our February Schedule is now available on Wodify.
CrossFit9 – CrossFit WOD
Strength
Overhead Squat (4 x 8-10 reps)
Light to moderate weight – focus on technique/form
Accessory: 3 x 20 banded dead bugs
Metcon
Metcon (AMRAP – Reps)
4 rounds x 3 minute AMRAP:
50 double unders
12 sumodeadlift high pull
Max toes to bar
L1: 45/35
L2: 75/55
L3: 95/65
Rest 90 seconds between
Go for larger sets in the SDLHP. 8+4 or 6+6 are good targets. Score = total toes to bar after 4 rounds
CrossFit9 – CrossFit WOD
Single Modality
Row or run efforts (Time)
3 x 400m run or 500m row
1:1 rest
Score = slowest time
Metcon (AMRAP – Rounds and Reps)
22 minute AMRAP:
500m bike erg
50ft DB or KB rack walking lunges
25 abmat sit-ups
15 DB bench press
L1: 25/15+
L2: 35/25+
L3: 50/25+;GHD sit-ups or DB sit-ups
CrossFit9 – CrossFit WOD
Strength
Push Press (4 x 3)
Accessory: 3 x 12 single arm high pull
Metcon (AMRAP – Reps)
15 minute AMRAP:
2*4*6*8*10*etc
Deadlift
Wall walks
*100m run or 250m bike erg
L1: 95/65+
L2: 225/155
L3: 245/175
*Score = total reps (not counting run or bike – note bike or run in comments)