CrossFit9 – CrossFit WOD
Chipper
Score is total time, but you may score individually if you would like to track each as a benchmark
Metcon (Time)
For Time (in any order)
1000m row
100 wall balls
50 toes to bar
800m run
L1: 750m; 75 wallballs; 50 scaled toes to bar; 400m run
L3: 150 wallballs; 75 toes to bar
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
1000m Row (Time)
Max Effort 1000m Row
800m Run (Time)
Max Effort 800m Run
Finisher (Checkmark)
Post-workout
8 sets:
:20 weighted sit-ups
:10 rest
CrossFit9 – CrossFit WOD
Chipper
Score is total time, but you may score individually if you would like to track each as a benchmark
Metcon (Time)
For Time (in any order)
1000m row
100 wall balls
50 toes to bar
800m run
L1: 750m; 75 wallballs; 50 scaled toes to bar; 400m run
L3: 150 wallballs; 75 toes to bar
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
1000m Row (Time)
Max Effort 1000m Row
800m Run (Time)
Max Effort 800m Run
Finisher (Checkmark)
Post-workout
8 sets:
:20 weighted sit-ups
:10 rest
CrossFit9 – CrossFit WOD
Chipper
Score is total time, but you may score individually if you would like to track each as a benchmark
Metcon (Time)
For Time (in any order)
1000m row
100 wall balls
50 toes to bar
800m run
L1: 750m; 75 wallballs; 50 scaled toes to bar; 400m run
L3: 150 wallballs; 75 toes to bar
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
1000m Row (Time)
Max Effort 1000m Row
800m Run (Time)
Max Effort 800m Run
Finisher (Checkmark)
Post-workout
8 sets:
:20 weighted sit-ups
:10 rest
CrossFit9 – CrossFit WOD
Chipper
Score is total time, but you may score individually if you would like to track each as a benchmark
Metcon (Time)
For Time (in any order)
1000m row
100 wall balls
50 toes to bar
800m run
L1: 750m; 75 wallballs; 50 scaled toes to bar; 400m run
L3: 150 wallballs; 75 toes to bar
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
1000m Row (Time)
Max Effort 1000m Row
800m Run (Time)
Max Effort 800m Run
Finisher (Checkmark)
Post-workout
8 sets:
:20 weighted sit-ups
:10 rest
Announcements
CF9 HALLO-WOD
Thursday October 31st
Costume and Halloween–themed workout all day long!
CrossFit9 – CrossFit WOD
Chipper
Score is total time, but you may score individually if you would like to track each as a benchmark
Metcon (Time)
For Time (in any order)
1000m row
100 wall balls
50 toes to bar
800m run
L1: 750m; 75 wallballs; 50 scaled toes to bar; 400m run
L3: 150 wallballs; 75 toes to bar
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
1000m Row (Time)
Max Effort 1000m Row
800m Run (Time)
Max Effort 800m Run
Finisher (Checkmark)
Post-workout
8 sets:
:20 weighted sit-ups
:10 rest
Announcements
CF9 HALLO-WOD
Thursday October 31st
Costume and Halloween–themed workout all day long!
CrossFit9 – CrossFit WOD
Chipper
Score is total time, but you may score individually if you would like to track each as a benchmark
Metcon (Time)
For Time (in any order)
1000m row
100 wall balls
50 toes to bar
800m run
L1: 750m; 75 wallballs; 50 scaled toes to bar; 400m run
L3: 150 wallballs; 75 toes to bar
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
1000m Row (Time)
Max Effort 1000m Row
800m Run (Time)
Max Effort 800m Run
Finisher (Checkmark)
Post-workout
8 sets:
:20 weighted sit-ups
:10 rest
CrossFit9 – CrossFit WOD
General Warm-up (Checkmark)
Line drill warm-up
50 feet of each:
Jog x 3 laps
Skipping high knees
Lateral shuffle/direction
Toy soldiers
Samson lunges (10 lunges then jog)
Crawling Spiderman lunges (10 lunges then jog)
Bear crawl
Bunny hop
Broad jump (5 jumps then jog)
Burpee broad jump (5 jumps then jog)
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
– INTERMEDIATE –
3 rounds for time:
400-m run
21 Russian KB swings (35/53 lb)
6 pull-ups
– BEGINNER –
3 rounds for time:
200-m run
15 KB swings (18/26 lb)
12 ring rows
– MASTERS 55+ –
3 rounds for time:
400-m run
21 KB swings (26/35 lb)
12 pull-ups
Stretching (Checkmark)
Accumulate:
1:00 foam roll lat/side
– AT-HOME – (Time)
3 rounds for time:
400-m run
21 DB swings (35/50 lb)
12 up-downs
CrossFit9 – CrossFit WOD
Olympic Weightlifting
Power Snatch (Build to a heavy 3-rep power snatch
– Perform touch-and-go reps.
– Rest 1:00-2:00 between lifts. )
Metcon
Crossfit Games Open 21.1 RX (Ages 16-54) (Time)
For Time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here
CrossFit9 – CrossFit WOD
Olympic Weightlifting
Power Snatch (Build to a heavy 3-rep power snatch
– Perform touch-and-go reps.
– Rest 1:00-2:00 between lifts. )
Metcon
Crossfit Games Open 21.1 RX (Ages 16-54) (Time)
For Time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here
CrossFit9 – CrossFit WOD
Olympic Weightlifting
Power Snatch (Build to a heavy 3-rep power snatch
– Perform touch-and-go reps.
– Rest 1:00-2:00 between lifts. )
Metcon
Crossfit Games Open 21.1 RX (Ages 16-54) (Time)
For Time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here