CrossFit9 – CrossFit WOD
Skill
Tempo Deadlift (5 x 5)
Explosive up
1 count pause at top
3 count down
1 count pause at bottom
3 x 10 (per leg) shrimp squat or single leg squat (pistol)
Metcon
Metcon (Time)
6 rounds for time:
4 power cleans
8 handstand push-ups
12 toes to bar
L1: 45/35
L2: 115/85
L3: 165/115
CrossFit9 – CrossFit WOD
Metcon
Nautical Nancy (Time)
5 rounds for time:
500m row
15 overhead squat (95#/65#)
Finisher
Metcon (AMRAP – Reps)
2 rounds for time:
1:00 single leg sit-up (R)
1:00 single leg sit-up (L)
1:00 bicep curls
1:00 lying leg raises
1:00 wall-sit (L3: weighted wallsit)
Rest 1 minute between rounds
CrossFit9 – CrossFit WOD
Skill
Back Rack Lunge (4 x 7 (per leg))
Accessory: 3 x 10 single leg deadlift (per leg)
Metcon
Metcon (Time)
For time:
14 minute AMRAP:
2*4*6*8*10*12*14*
Devil press
Wallballs (20/14#)
*250m bike erg
L1: 15/10+
L2: 35/25+
L3: 50/35+
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
30 minute AMRAP:
50 air squats
40 calorie row or ski
30 pull-ups
20 sumo deadlift high pull
10 shoulder to overhead
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
30 minute AMRAP:
7 front squat
4 rope climb
17 toes to bar
76 double unders
L1: 45/35+
L2: 105/75+
L3: 155/105+
CrossFit9 – CrossFit WOD
Skill
Clean Complex (14 minute EMOM)
1 Power Clean +
1 Squat Clean
Metcon
Metcon (Time)
4 rounds for time:
30 air squats
15/12 calorie echo bike
7 bench press
L1: 45/35
L2: 115/85
L3: 185/125
CrossFit9 – CrossFit WOD
Skill
Turkish Get Up (5 x 1 (per side))
Metcon
Metcon (AMRAP – Reps)
Tabata: (8 rounds x :20 work/:10 rest per station)
1. KB swing
Rest 1 minute
2. Ring muscle up
Rest 1 minute
3. Shoulder to overhead
Rest 1 minute
4. Ski erg
L1: 45/35; Y/B; ring or box dips
L2: G/Y+; 95/65
L3: R/G+; 115/85
CrossFit9 – CrossFit WOD
Metcon
Nutts (Time)
10 Handstand Push-ups
15 Deadlifts, 250#
25 Box Jumps, 30″
50 Pull-ups
100 Wall-Ball Shots, 20#
200 Double-Unders
400m Run with a 45# Plate
In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.
To learn more about Nutts click here
CrossFit9 – CrossFit WOD
Skill
Back Squat (5 x 5)
Accessory: 3 x 12 banded good mornings
Metcon
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
Finisher
800m Run (Time)
Max Effort 800m Run
CrossFit9 – CrossFit WOD
Skill
Strict Press (3 x 5)
Push Press (3 x 3)
Metcon
Metcon (Time)
For time:
10-9-8-7-6-5-4-3-2-1
Burpees over bar
Front rack lunges (per leg)
Cash-out: 40 calorie row
L1: 45/35
L2: 95/65
L3: 135/95
*row included in time score