WODs

CrossFit9 – CrossFit WOD

Skill

Sumo Deadlift (6 x 3)

Lateral monster walks 3 x 20

Metcon

Metcon (Time)

2 rounds for time:

800m run

40 wallballs (20/14#)

20 back rack lunges (10R/10L)

L1: 45/35

L2: 95/65

L3: 115/85

CrossFit9 – CrossFit WOD

Metcon

Bulger (Time)

10 Rounds for time of:

150m Run

7 Chest-To-Bar Pull-ups

7 Front Squats, 135#

7 Handstand Push-ups
In honor of Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, died July 3, 2009
To learn more about Bulger click here

Finisher

Optional

400m Farmer’s Carry (Time)

L1: B/P

L2: G/Y

L3: R/G

CrossFit9 – CrossFit WOD

Skill

Single arm half kneeling DB press (3 x 10 per arm)

Superset the above movement with…

3 x 10 overhead tricep extensions or skull crushers

Single arm half kneeling DB press (3 x 10 per arm)

Superset the above movement with…

3 x 10 overhead tricep extensions or skull crushers

Metcon

Metcon (AMRAP – Reps)

12 minute AMRAP:

15 calorie row or 18 calorie ski

2 power cleans

15 calorie row or 18 calorie ski

4 power cleans

15 calorie row or 18 calorie ski

6 power cleans

Continue to increase power clean reps by 2 until 12 minutes.

L1: 45/35

L2: 115/85

L3: 165/115

Score = total reps

Finisher

Metcon (Time)

For time:

50 sit-ups

50 russian twists

50 lying leg raises

CrossFit9 – 9FIT

Metcon

Metcon (AMRAP – Reps)

6 minute AMRAP:

150m ski or 100m run (in case of rain, 30 seconds of high knees)

20 wallball chest pass

20 OH wallball tricep toss

Rest 1 minute

6 minute AMRAP:

150m ski or 100m run

12 push-ups

12 KB bent over row

Rest 1 minute

6 minute AMRAP:

150m ski or 100m run

20 single leg sit-ups (10R/10L)

10 double KB press

Rest 1 minute

6 minute AMRAP:

150m ski or 100m run

12 ab rollers

12 ring rows

Rest 1 minute

6 minute AMRAP:

150m ski or 100m run

20 Russian twists with WB

20 mountain climbers (20R/20L)

CrossFit9 – CrossFit WOD

Skill

Back Rack Lunge (5 x 5 per leg)

Complete all reps on weaker side, then stronger side.

Accessory: Dumbbell Romanian Deadlift 3 x 10

Metcon

Metcon (Time)

6 rounds for time:

30 double unders

20 hand release push-ups

10 back squats

L1: 45/35

L2: 115/85

L3: 185/125

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

In Teams of 2…

28 minute AMRAP:

40 calorie echo bike

30 power snatches

40 calorie ski

30 sumo deadlift high pulls

400m run (together)

30 burpees over bar

L1: 45/35

L2: 95/65

L3: 115/85

CrossFit9 – CrossFit WOD

Skill

Carry Complex (Time)

SKILL

3-4 Rounds:

100m farmer carry

100m front rack carry

100m single arm OH carry (50m R/50m L)

(Try to go unbroken within the round)

Rest 1 minute between rounds

L1: B/P

L2: Y/B

L3: G/Y

20 minute cap

Metcon

Metcon (Time)

3 rounds for time:

2-way sled push*

20 sit-ups

15 bench press

5 rope climbs

L1: 45/35

L2: 95/65; 2×45/1×45

L3: 135/95; 3×45/2×45

*in case of rain, sub 50ft quadruped plate push

CrossFit9 – CrossFit WOD

Skill

Spend 15 minutes working toward max height box jump + max weighted pull-ups

Max Height Box Jump (Distance)

Max Height Box Jump
15 minutes to find

Weighted Pull-ups (1 rep max)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

400m run or 24/21 calorie echo bike

15 handstand push-ups

12 hang squat cleans

L1: 45/35

L2: 95/65

L3: 135/95

CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

For time:

2,000m row

80 wallballs (20/14#)

60 KB swings

40 calorie echo bike

20 shoulder to overhead

L1: 45/35

L2: 115/85

L3: 185/125

CrossFit9 – CrossFit WOD

Skill

Front Squat (20 minutes to build to 1 rep max)

Metcon

CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

CrossFit Games Open 17.2 Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 hanging knee-raises

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chin-over-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds