CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds)
In Teams of 2, Relay style…
30 minute AMRAP:
100m run
15 KB swings
5 squat cleans
L1: 45/35; B/P
L2: 95/65; G/Y
L3: 135/95; R/G
We’ll be open for these special holiday hours on Independence Day!
Monday, July 4th Class Times:
- 7:30 AM CrossFit + 9FIT
- 9:00 AM CrossFit + 9FIT
- 10:30 AM CrossFit + 9FIT
Tuesday, July 5th: Resume normal hours
Holidays are often a busy time, so be sure to reserve your spot now!
Visitors: If you plan to drop in, please reserve your spot ahead of time by clicking here!
CrossFit9 – CrossFit WOD
Strength
Front Squat (4 x 5-8 reps)
Metcon
Metcon (Time)
6 rounds for time:
350m row or ski
12 shoulder to overhead
8 burpees over bar
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Strength
Snatch Complex (12 minute EMOM)
1 snatch deadlift
+ 1 hang power snatch
+ 1 power snatch
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
2-way sled push
15 bench press
10 ab rollouts
500m bike erg
L1: 45/35
L2: 135/65; 3/2 45# plates
L3: 155/95; 4/3 ‘’
CrossFit9 – CrossFit WOD
Metcon
Nutts (Time)
10 Handstand Push-ups
15 Deadlifts, 250#
25 Box Jumps, 30″
50 Pull-ups
100 Wall-Ball Shots, 20#
200 Double-Unders
400m Run with a 45# Plate
In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.
To learn more about Nutts click here
Scale weight as needed. Suggested ladies Rx: 175#
Nutts (Time)
10 Handstand Push-ups
15 Deadlifts, 250#
25 Box Jumps, 30″
50 Pull-ups
100 Wall-Ball Shots, 20#
200 Double-Unders
400m Run with a 45# Plate
In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.
To learn more about Nutts click here
Scale weight as needed. Suggested ladies Rx: 175#
CrossFit9 – CrossFit WOD
Strength
Push Press (3 x 3)
Accessory: 3 x 15 banded pull aparts
Push Jerk (3 x 2)
Metcon
Metcon (Time)
For time:
*21*15*9*
Overhead squat
Toes to bar
*200m run
L1: 45/35
L2: 95/65
L3: 115/85
Finisher
Sit-ups (100 sit-ups or 50 GHDs)
CrossFit9 – CrossFit WOD
Strength
Back Rack Reverse Lunge (4 x 8 per leg)
Accessory: 3 x 10 KB or DB Romanian deadlift
Metcon
Metcon (AMRAP – Rounds and Reps)
3 x 4 minute AMRAP:
25/20 Calorie row or ski
20 Power cleans
15 Burpee box jump overs (24″/20″)
Rest 3 minutes between rounds, pick up where you left off with heavier weight
L1; 45/35
L2: 95/65; 115/85; 135/95
L3: 115/85; 135/95; 155/105
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
35 Minute AMRAP: (In Teams of 2)
400m Rainbow Run
80 Bend + Snap Slam Balls
70 Drop it Low Goblet Squats
60 Always Extra Echo Bike Calories
50 Stonewall DB Situps
60 Get It Queen SA DB Hang Clean + Press
70 Shoot Your Shot Slam Ball Squat Toss
80 Loud and Proud Pull-ups/Ring rows
CrossFit9 – CrossFit WOD
Strength
Deadlift (4 x 4-6)
Accessory: 3 x 10 Cossack squats
Metcon
Metcon (AMRAP – Reps)
8 minute AMRAP:
2-4-6-8-10-12-14- etc
Wall walks
Box jump overs
Rest 2-3 minutes
8 minute AMRAP:
2-4-6-8-10-12-14- etc
Sumo deadlift high pulls
Front rack lunges
L1: 45/35
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Skill
Muscle-up Practice (No Measure)
Ring or bar muscle-ups
Low ring or low bar transitions
Metcon
Metcon (Time)
3 rounds for time:
200m sled pull (bodyweight)
35 wallballs
25 alternating DB snatches
15 toes to bar
L1: 25/15#; hanging knee raise
L2: 35/25#
L3: 50/35#