CrossFit9 – CrossFit WOD
Metcon
Luke (Time)
For Time:
400m Run
15 Clean and Jerks, 155#
400m Run
30 Toes-To-Bar
400m Run
45 Wall-Ball Shots, 20#
400m Run
45 Kettlebell Swings, 53#
400m Run
30 Ring Dips
400m Run
15 Weighted Lunge Steps, 155#
400m Run
In honor of Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan
To learn more about Luke click here
CrossFit9 – CrossFit WOD
Skill
Back Squat (5 x 5)
Accessory: 3 x 10 stagger stance RDL (per leg)
Metcon
Metcon (Time)
For time:
9*12*15*21*
Front squat
Calorie echo bike or ski
*12 burpees over bar
L1: 45/35
L2: 95/65
L3: 115/85
CrossFit9 – CrossFit WOD
Skill
Strict Press (4 x 6)
Accessory: 4 x 15 banded face pulls
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
400m ski or 500m row
15 hang power snatches
200m farmer carry
L1: 45/35; B/P
L2: 95/65; G/Y
L3: 115/85; R/G
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
1. 14 minute AMRAP:
Partner A:
8 burpee box jump
12 front rack lunges
Partner B: Calorie ski
Partners A & B alternate after 1 full round
3 minutes rest
2. 14 minute AMRAP:
Partner A:
10 pull-ups
12 overhead squats
Partner B: Calorie row
Partners A & B alternate after 1 full round
L1: 45/35; ring rows; front squats
L2: 75/55
L3: 95/65
Score = accumulated calories over both amraps
CrossFit9 – CrossFit WOD
Skill
Deadlift (5 x 6)
Metcon
Metcon (Time)
For time:
800m run
75 wallballs (20/14#)
400m sled pull
75 KB swings
2000m row
L1: B/P (25/20)
L2: G/Y (50/35)
L3: R/G (Russian)
CrossFit9 – CrossFit WOD
Skill
Handstand Practice (20 minutes to practice)
Get upside down!
Wall handstands
Stationary handstands
Handstand push-ups
Handstand walks
Metcon
Metcon (Time)
10 rounds for time:
100m run
8 thrusters
8 toes to bar
L1: 45/35
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Skill
Metcon (Time)
3 rounds:
40/35 calorie echo bike
(or 50/40 calorie ski if large class – prefer echo)
Rest 3 minutes between rounds
Score = slowest round
L1: 30/25 calorie echo bike
Metcon
Hall (Time)
5 Rounds for time of:
3 Cleans, 225#
200m Sprint
20 Kettlebell Snatches, 1.5 pood (10 each arm)
Rest 2 minutes
In honor of U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012
To learn more about Hall click here
L1: DB snatches; 8 power cleans 45/35+
L2: DB snatches
L3: KB snatches
CrossFit9 – 9FIT
Metcon
Metcon (AMRAP – Reps)
28 minute AMRAP:
400m run or 500m row
50 box jumps or step-ups
40 wallballs
30 sit-ups
20 burpees over bar
10 strict press with bar
Finisher:
2 minute accumulated plank hold
CrossFit9 – CrossFit WOD
Skill
Metcon (AMRAP – Reps)
12 minute alt EMOM:
1. 10 bench press
2. 4/2 ring muscle ups
L1: 45/35; 8/5 ring dips
L2: 95/65
L3: 135/95; 5/3 ring muscle ups
Metcon
Metcon (Time)
For time:
10*9*8*7*6*5*4*3*2*1
Back squats
*30 double unders
L1: 45/35
L2: 105/75
L3: 155/105
CrossFit9 – CrossFit WOD
Skill
Front Squat (5 x 5)
Accessory: Banded lateral monster walks 3 x 15
Metcon
Metcon (AMRAP – Reps)
5 rounds x 1 minute stations, each for reps:
1. Single arm DB devil press
2. Deadlift
3. Calorie row or ski
4. Rest
L1: 95/65; 15/10+
L2: 205/135; 35/25+
L3: 225/155; 50/35+