WOD

Monday, 01/26/2015

Skill

Deadlift

  • 6 x 3

Your Choice:

Weighted Good Morning

  • 3 x 8-12

–or–

Glute Ham Raises

  • 3 x 6

WOD

15 Minute AMRAP:

  • 6 Front Squats @ 70%
  • 6 Handstand push-ups (Scale: Dumbbell Push Press)

Let's Get Social

@rocket_yogi kicks off #CrossFit9 Yoga. ☺️☀️#crossfit #yoga #stpete #ilovetheburg #instaburg #mobilityHi five, it's Friday! 🙌😎 #TGIF #crossfit #CrossFit9 #9Nation #ilovetheburg #instaburg #stpete #BURG6am EMOM of deadlifts and strict pull-ups. 💪🙌#crossfit9 #9nation #ilovetheburg #BURG #stpete #deadlifts #crossfit@sonia21291 and @carleeholt, two of our rockin' ladies of the 7am class, hitting sprints with a smile! 😀🙌 #crossfit #crossfit9 #stpete #BURG #ilovetheburg #instaburg #9NationBox jumps, partner #WOD style.🙌 #crossfit #crossfit9 #stpete #BURG #instaburg #ilovetheburg #9nationThe noon class tackles some Post-#WOD extra credit: 3 Rounds of 200 M sprints on the #SkiErg +10 burpees.Hang in there. It's Friday! 👊Dumbbell snatches are on the menu for Friday! 💪 #crossfit #crossfit9 #9NationWe won't ask how the PR was measured. 😜 #crossfit9 #crossfit #9Nation #littlecatfish #crossfitbabies@_moorelaura_ hitting some deadlifts. 💪👏🙌 #crossfit #crossfit9 #ilovetheburg #stpete #9NationPush it real good. #crossfit #crossfit9 #9NationThat face doesn't lie! Our new Concept2 SkiErg is here and it means business! 😝🙌💪 #crossfit #crossfit9 #stpete #9Nation #BURG #ilovetheburgDrum roll... @lululemon has asked #CrossFit9's own @zackola300 to be their newest ambassador! (He said Rob, that's not how the new @roguefitness Reverse Hyper Machine works! But we understand, it's love at first sight! 😍❤️💪 #ryourogue #crossfit #crossfit9 #9nation #stpeteCommit to the process. Stop by the #9Nation 2015 GOAL BOARD! We've got this! 🙌💪 👍👊 #crossfit9 #ilovetheburg #instaburg #BURG #stpeteTeam #WOD! 👏🙌💪 #crossfit #crossfit9 #stpete #BURG #instaburg #9Nation #ilovetheburgIt's not too late to start 2015 off on the right foot! For a limited time get 3 months unlimited for $300! Text Super bendy powers restored! Join us for yoga again next Sunday at 10am! #crossfit #yoga #crossfit9 #9Nation #ilovetheburg #instaburg  #BURGWake up #9Nation! T-Minus 40 minutes until yoga class kicks off! No mat? No problem. #crossfit #stpete #yoga #ilovetheburg #instaburg ##BURGHappy New Year! #9Nation kicked off 2015 with a 20 minute #AMRAP. 🙌💪☺️ #crossfit #crossfit9 #stpete #ilovetheburg #instaburgNo sugar cubes here! #Rainyday Like mother, like daughter! Open gym today until Noon, come row off those Christmas treats! #crossfit #crossfit9 #9nation #stpete #BURG #instaburg #ilovetheburgSprings. #crossfit #crossfit9 #9nation #ilovetheburg #BURG #instaburg #stpeteGame night is on at #CrossFit9! #9nation #cardsagainsthumanity #crossfit #stpeteCheck out all of our SANTA SLAM photos, now up on Facebook! 🎅🎁🙌 #crossfit #crossfit9 #stpete #BURG #instaburgEspecially on back #squat days like this one! #crossfitThe care package we sent overseas to Chris is going to good use! #9Nation strong! #crossfit9 #ilovetheburg #crossfit #stpete