CrossFit9 – CrossFit WOD

Endurance

Row, row, row endurance (Time)

4 rounds for time: (6 min cap)

200-meter row (goal less than 1 min per row)

– Rest :30 between rounds.

Then directly into,

3 rounds for time: (9 min cap)

400-meter row (goal less than 2 min per row)

– Rest 1:00 between rounds.

Then directly into,

2 rounds for time: (12 min cap)

600-meter row (goal less than 3 min per row)

– Rest 1:30 between rounds.
This is a high intensity calorie burn day IF you put the effort into it!

Hard cap at 27 minutes, but goal is to finish below this. Score is total time after the last round of 600m row

For Quality

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

10 double-DB box step-overs (35/20 & 24/20)

200m run or 12/10 cal echo bike

10 double DB RDL

CrossFit9 – CrossFit WOD

Strength

Strict Press (5 Sets:
10-8-8-6-6)

If you FEEL like you could do 2+ more reps at each set, then you need to challenge yourself more.

Metcon

Jackie (Time)

For time:

1,000-meter row

50 thrusters

30 pull-ups

Men: 45 lb.

Women: 35 lb.
Must be done in order! Run in heats if needed. Heat 2 can start at an even min mark after heat 1 is off the rower

CrossFit9 – CrossFit WOD

Partner Hero Workout

Wes (Time)

For Time

800 meter Run (with 25/15 lb Plate)

Then:

14 Rounds of:

5 Strict Pull-Ups

4 Burpee Box Jumps (24/20 in)

3 Cleans (185/135 lb)

Then:

800 meter Run (with 25/15 lb Plate)
U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.

Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.
To learn more about Wes click here
Perform partner style. Run together, complete a full round before switching with the resting partner. Each partner will do 7 rounds, alternating with each other

CrossFit9 – CrossFit WOD

Metcon

Partner Relay Style (AMRAP – Rounds and Reps)

15 Minute AMRAP

10 burpees

5 strict pull-ups

100m run

– Relay style

One partner completes a full round as fast as possible, then switch

Rest 3 minutes then switch to second AMRAP

15 Minute AMRAP

20 Air Squats

10 cal bike sprint

100m run each

– Relay style

One partner completes a full round as fast as possible, then switch

CrossFit9 – CrossFit WOD

CrossFit9 – CrossFit WOD

Strength

Bench Press (5 x 5 )

Bent Over Row (5 x 5)

Metcon

For Time (Time)

1 mile run

50 power cleans

50 back squats

1k row
L1: 45/35

L2: 95/65

L3: 135/95

CrossFit9 – CrossFit WOD

Strength

Bench Press (5 x 5 )

Bent Over Row (5 x 5)

Metcon

For Time (Time)

1 mile run

50 power cleans (95/65)

50 back squats (95/65)

1k row
light, fast, big sets

CrossFit9 – CrossFit WOD

Strength

Bench Press (5 x 5 )

Bent Over Row (5 x 5)

Metcon

For Time (Time)

1 mile run

50 power cleans 95/65

50 back squats 95/65

1k row
light, fast, big sets

large classes can start or end on the rower

CrossFit9 – CrossFit WOD

Strength

Front Squat (5 x 5)

For time (Time)

For time:

5 hang snatches

20 hand-release push-ups

15 cal row

10 hang snatches

20 hand-release push-ups

15 cal row

15 hang snatches

20 hand-release push-ups

15 cal row
RX: 115/75

CrossFit9 – CrossFit WOD

Strength

Front Squat (5 x 5)

For time (Time)

For time:

5/5 db snatches

20 hand-release push-ups

15 cal row

10/10 db snatches

20 hand-release push-ups

15 cal row

15/15 db snatches

20 hand-release push-ups

15 cal row
L1: DB snatches use a slightly heavier weight then you are use to (this is the goal for today)

L2: 55/40+

L3: 70/50