CrossFit9 – CrossFit WOD
Skill
Sumo Deadlift (6 x 3)
Metcon
Metcon (Time)
For time:
Buy-In:
50/35 calorie echo bike or 70/50 calorie bike erg
3 Rounds:
15 power clean
30 double unders
25 medball cleans (20/14#)
30 double unders
L1: 45/35
L2: 95/65
L3: 135/95; 50 double unders
CrossFit9 – CrossFit WOD
Skill
Back Squat (5 x 4)
Metcon
Metcon (AMRAP – Reps)
4 rounds x 4 minute AMRAP:
14/12 calorie ski or 16/14 calorie row
20 push-ups
Max thrusters
Rest 2 minutes between rounds
L1: 45/35
L3: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
In Teams of 2…
28 minute AMRAP:
40 calorie ski or row
40 hang power cleans
40 burpees over bar
40 pull-ups
L1: 45/35; 2:1 ground to standing
L2: 105/75
L3: 155/105
Score = total rounds and reps
CrossFit9 – CrossFit WOD
Skill
Overhead Squat (6 x 3)
Metcon
Metcon (AMRAP – Rounds and Reps)
HalloWOD
8 minute AMRAP:
13 calorie ski
13 sumo deadlift high pull
13 weighted sit-ups
Rest 2 minutes
8 minute AMRAP:
13 calorie echo bike
13 D-ball over shoulder
13 D-ball squats
L1: 45/35
L2: 95/65; 60/50+
L3: 115/85; 70/60+; GHD sit-ups
CrossFit9 – CrossFit WOD
Skill
Deadlift (5 x 5)
Accessory: Bulgarian split squat 3 x 10 per leg
Metcon
Metcon (Time)
For time:
5*10*15*20*25*
DB snatch (per arm)
Toes to bar
*40 double unders
L1: 15/10+
L2: 35/25+
L3: 50/35+
CrossFit9 – CrossFit WOD
Skill
Handstand Push-ups (10 minute EMOM: 6 HSPUs)
L1: pike push-ups, strict push-ups on floor, hands elevated push-ups, seated strict press
L2: 6 HSPU
L3: 10 HSPUs
Metcon
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
CrossFit9 – CrossFit WOD
Skill
Back Squat (5 x 4)
Accessory: 3 x 10 banded good morning
Metcon
Metcon (Time)
For time:
30 power snatch
30/25 calorie echo bike
30 front rack lunges
10/7 ring muscle-ups
L1: 45/35; 15/10+; 20 ring or box dips
L2: 95/65; 35/25+
L3: 135/95; 50/35+; 15 ring muscle-ups
Finisher
800m Run (Time)
Max Effort 800m Run
CrossFit9 – CrossFit WOD
Skill
Strict Press (3 x 5)
Accessory: 3 x 1 minute pallof march
Push Press (3 x 3)
Metcon
Metcon (Time)
4 rounds for time:
250m row
15 hand release push-ups
12 front squats
L1: 45/35
L2: 95/65
L3: 135/95
()
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds)
26 minute AMRAP:
In teams of 2, alternating rounds:
100m run
15 wallballs
10 hang power cleans
L1: 45/35
L2: 105/75
L3: 155/105
Score = # of total rounds
Finisher
Metcon (Time)
Pick your poison
For time:
70 calorie row or 60 calorie ski
CrossFit9 – CrossFit WOD
Skill
Back Squat (6 x 4)
Accessory: 3 x 15 lateral band walks per side
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
2-way sled push (across parking lot
10 bench press
15 calorie ski
20 sit-ups
L1: 45/35
L2: 95/65
L3: 135/95