Category: Uncategorized

CrossFit9 – CrossFit WOD Strongman Metcon (Weight) 4 sets for load: 100m farmers carry 50ft dumbbell overhead walking lunge 1:00 sandbag bear hug hold Strength Back Squat (5 x 10 ) Work up to a heavy set of 10, then perform 5 sets at the same weight for all 5 sets Rest 2-3 minute between… Read more »

CrossFit9 – CrossFit WOD Midline Metcon (Weight) 3 sets for load: 100m farmers carry 50ft dumbbell overhead walking lunge 1:00 d-ball/sandbag bear hug hold Metcon Manion Prep Metcon (Time) 5 rounds: 10 Back Squats (135/95) 400m run Midline (No Measure) Accumulate: 75 hollow rocks

CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Reps) 9 minute AMRAP 2-4-6-8… etc. Box jumps (24/20 in box) Handstand push-ups

CrossFit9 – CrossFit WOD Strength Deadlift Increase weight each set Metcon Metcon (AMRAP – Reps) 15 minute AMRAP 2-4-6-8… etc. Box jumps Handstand push-ups Kettlebell swings

CrossFit9 – CrossFit WOD Strength Deadlift Increase weight each set Metcon Metcon (AMRAP – Reps) 15 minute AMRAP 2-4-6-8… etc. Box jumps Knees to elbow* Kettlebell swings*toes to bar or v-ups for scaling/modifying Cooldown Stretching (No Measure) 1 min each: Pigeon Cobra Forward Fold

CrossFit9 – CrossFit WOD Strength Deadlift (Establish a heavy set of 3) Increase weight each set Metcon Metcon (AMRAP – Reps) 15 minute AMRAP 2-4-6-8… etc. Box jumps Knees to elbow* Kettlebell swings*toes to bar or v-ups for scaling/modifying Cooldown Stretching (No Measure) 1 min each: Pigeon Cobra Forward Fold

CrossFit9 – CrossFit WOD Weightlifting Clean and Jerk (Establish a heavy unbroken set of 3) 20 minutes Metcon Metcon (Time) 5 rounds for time: 200m run 6 clean and jerks (185/125)

CrossFit9 – CrossFit WOD Benchmark Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*

CrossFit9 – CrossFit WOD Benchmark Murph Prep Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*4 minute cap for each round Scale to fit within this time frame

CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP 20 burpees 4 rope climbs (15 ft) 100m run each – One partner works at a time Rest 3 minutes 15 Minute AMRAP 50 Air Squats 30 cal bike 100m run each