CrossFit WOD – Mon, Mar 25

CrossFit9 – CrossFit WOD

Strength

Strict Press (5 x 3)

As part of warm-up: Find a heavy weight for 3 reps, then try to maintain that across all 5 sets

Accessory: DB External Rotation 4 x 6-10 reps

Increase weight each set if possible

Metcon

Chipper (Time)

For Time:

55 Toes to Bar

55 Sumo Deadlift High Pull

55 Wallballs

55 Cal Row

Stretching (No Measure)

Cobra/Seal x 1 min

Forward fold x 1 minute

Couch stretch x 1 minute per side

CrossFit WOD – Mon, Mar 25

CrossFit9 – CrossFit WOD

Strength

Strict Press (5 x 3)

As part of warm-up: Find a heavy weight for 3 reps, then try to maintain that across all 5 sets

Accessory: DB External Rotation 4 x 6-10 reps

Increase weight each set if possible

Metcon

Chipper (Time)

For Time:

55 Toes to Bar

55 Sumo Deadlift High Pull

55 Wallballs

55 Cal Row

Stretching (No Measure)

Cobra/Seal x 1 min

Forward fold x 1 minute

Couch stretch x 1 minute per side

CrossFit WOD – Sat, Mar 23

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

In Teams of Two,

25 minute AMRAP

50 d-ball over shoulder

40 overhead squats

30 burpees

20 handstand push-ups

10 ring muscle-ups
L1: front squat or empty bar; heavy db push press, feet elevated ring rows

L2: 75/55

L3: 95/65

CrossFit WOD – Sat, Mar 23

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

In Teams of Two,

25 minute AMRAP

50 d-ball over shoulder

40 back squats

30 burpees

20 cal echo/ski sprint

100m farmer carry per person
L1: 45/35; B/P

L2: 95/65; G/Y; 50+

L3: 135/95; R/G; 70+

CrossFit WOD – Fri, Mar 22

CrossFit9 – CrossFit WOD

Skill

Metcon (Time)

For Time:

100m farmer carry

100m d-ball carry

200m farmer carry

200m d-ball carry

400m farmer carry

400m d-ball carry
No RX

Large classes partner up. One farmer carry, and one d-ball carry, then switch

Metcon

Metcon (Time)

4 rounds for time:

15 dumbbell box step-overs

15 push-ups

200m ski/run

– hold one dumbbell any style for the box step-overs.
L3: ring push-ups

CrossFit WOD – Fri, Mar 22

CrossFit9 – CrossFit WOD

Skill

Bench Press (5 x 8)

4x 8-12 bicep curls between sets

Metcon

Metcon (Time)

4 rounds for time:

15 dumbbell box step-ups

15 push-ups

30 Russian twists

200m ski/run

– hold one dumbbell any style for the box step ups Use same db for Russian twist .
L3: ring push-ups

CrossFit WOD – Thu, Mar 21

CrossFit9 – CrossFit WOD

Strength

Sumo Deadlift (5 x 5

)

Tempo:

Fast up

1 sec hold at top

3 sec negative

Tap floor with control, but go straight into next rep

Accessory between sets

Single leg glute bridge hold x 20 sec per side

Metcon

Metcon (AMRAP – Reps)

10 minute AMRAP:

2 chest-to-bar pull-ups

2 burpee box jump-overs

4 chest-to-bar pull-ups

4 burpee box jump-overs

6 chest-to-bar pull-ups

6 burpee box jump-overs



continue to add 2 reps to each movement in the sequence until time expires.

CrossFit WOD – Wed, Mar 20

CrossFit9 – CrossFit WOD

Weightlifting

Push Press (4 x 5 @ 50-60%
3 x 4 @ 60-70%)

Metcon

Metcon (Time)

3 rounds for time:

400-meter run

21 knees-to-elbows

12 double-dumbbell hang squat cleans (50/35)
Scale: v-ups or tuck ups for high rep core conditioning

CrossFit WOD – Tue, Mar 19

CrossFit9 – CrossFit WOD

Endurance

Endurance (Time)

Every 4:00 for 5 rounds:

500/400m row

Rest with the remaining time in the interval

2:20 cap per interval – scale meters for appropriate intensity
L1: 350m max effort

Score is slowest interval.

Metcon

Metcon (Time)

3 rounds for time:

50 air squats

30 American kettlebell swings (G/Y)

10 power snatches (135/95)
Scale as needed

CrossFit WOD – Tue, Mar 19

CrossFit9 – CrossFit WOD

Endurance

Endurance (5 Rounds for time)

Every 4:00 for 5 rounds:

500/400m row

Rest with the remaining time in the interval

2:20 cap per interval – scale meters for appropriate intensity
L1: 350m max effort

Score is slowest interval.

Metcon

Metcon (Time)

3 rounds for time:

30 American kettlebell swings (G/Y)

20 Wallball shots (20/14)

10 power snatches (135/95)
Scale as needed