170207

February 6, 2017

CrossFit9 – WOD


Skill

Front Squat (10 Rep Max)

Metcon

CrossFit Games Open 15.4 (AMRAP – Reps)


8-Minute ARMAP of:

3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

CrossFit Games Open 15.4 Scaled (AMRAP – Reps)


8 minutes of:
10 push presses
10 cleans

Men push press 95 lb. and clean
115 lb.

Women push press 65 lb. and
clean 75 lb.

Finisher

400 M Sled Push (Time)


No Plates
L1: Sled PULL + 45lb plate
L2: Sled PUSH- No Plates
L3: Sled PUSH -2 x 45

170206

February 5, 2017

CrossFit9 – WOD

Skill

Metcon (Weight)

12 Minute EMOM:

ODD: 2 Bar Muscle Up (5 Ch2B)

EVEN: 5 Bench Press

L1: 95/45

L2: 155/75

L3: 185/95

Metcon

Metcon (Time)

3 Rounds For Time:

30 Toes to Bar

20 Overhead Squat

10 Calorie Row

L1: 45/35: knee up

L2: 75/55

L3: 95/65

170204

February 3, 2017

CrossFit9 – WOD

Skill

Overhead Dumbbell Lunge

2 Dumbbell

Metcon

Teams of 2: Judge Each Other

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders
L1: Muscle up attempts

CrossFit Games Open 15.3 Scaled (AMRAP – Reps)

14-Minute AMRAP:

50 Wall-Ball Shots, 20# / 10#

200 Single-Unders

*9 Foot Target*

170203

February 2, 2017

CrossFit9 – WOD

Skill

Sled Push

Heaviest Possible One Way

Metcon (AMRAP – Rounds and Reps)

Gymnastic WOD:

5 Minute AMRAP-

5 Wall Walk

10 Wall Facing Shoulder Tap

15 Hollow Rock

Metcon

Metcon (Time)

3 Rounds:

200 M Farmer Carry

20 Dumbbell Power Snatch (10/side)

10** Chest to Bar

20 GHD Sit-up/Candlestick

**L3: 20 Reps
L1: B/P, 20/10, Ring Row

L2: G/Y, 40/30, 10 Ch2B

L3: R/G, 50/35, 20 Ch2B

**No regular pull-ups

170202

February 1, 2017

CrossFit9 – WOD

Skill

Overhead Squat (5 x 5)

Metcon

Metcon (Time)

5 Rounds For Time:

10 Calorie Bike or Ski

3 Ring Muscle Up

6 Deadlift

9 Box Jump

L1: 2:1 Box, Ring, Stationary Dips, 135/95

L2: 225/155

L3: 275/165, must use black bike

170201

January 31, 2017

CrossFit9 – WOD

Skill

Warm-up (No Measure)

Mobilization

15 Minutes:

Stretching

Foam Roll

Bands

Metcon

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees
30 Minute Cap

170131

January 30, 2017

CrossFit9 – WOD

Skill

Metcon (Time)

For Time:

30 Power Snatch

L1: 55/35

L2: 115/75

L3: 135/95

Metcon

Metcon (Time)

4 Rounds:

15 Back Squat

10 Calorie Row

5 Bar Muscle Up

L1: 95/65, Jumping Bar MU or 2:1 Ch2B

L2: 155/105

L3: 165/125

170130

January 29, 2017

CrossFit9 – WOD

Skill

Metcon (Weight)

EMOM 12 Minute:

ODD: Power Clean

EVEN: HSPU

Start at 2, go up 2 reps each minute.

L1: 75/55

L2: 135/95

L3: 165/115

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

10 Shoulder to Overhead

20 Pistols (10/10)

30 Double Under

L1: 75/55, Singles + 10 Burpees

L2:135/95

L3: 165/115

170128

January 27, 2017

CrossFit9 – WOD

Metcon

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
Teams of 2- You will judge each other.

170127

January 26, 2017

CrossFit9 – WOD

Skill

Weighted Pull-ups

Max Height Box Jump (Distance)

Max Height Box Jump

Metcon

Metcon (Time)

10-8-6-4-2-4-6-8-10

Front Squat

Ring Dips

L1: Box Dips, 45/35

L2: Stationary Dips, 125/85

L2: Ring Dips, 135/95