WOD

Monday, 10/20/2014

Skill

Double Unders:

  • 4 sets of 15 reps*
  • 1 minute rest in between sets
  • *Every break= Penalty of 2 burpees during rest period
  • Scaling to single unders: Sets of 45, with ten burpees between sets

Back Squats

  • 2 x 8 @ 65%
  • 2 x 6 @ 75%
  • 2 x 3 @ 85%

Superman Hold

  • Use PVC pipe
  • Complete sets of holds between sets of back squats

WOD

For Time:

Buy In: 50 Double unders

3 Rounds:

  • 15 Burpees
  • 15 Thrusters (95#/65#)

Cash Out: 50 Double unders

Events

CrossFit9 Annual Open House

Come celebrate six years of Elite Fitness in St. Pete!

8:30am  Doors open 9am Ki []

Let's Get Social

Awwwwww. ❤️From our kids' whiteboard.@virggypoo busts out some thrusters during Rollin' mad deep on a cooldown stroll! #crossfit #crossfit9 #stpete #BURG #instaburg #ilovetheburgWe show up with the whole cheering section at #CrossFit9. 👏😃🙌 Great job, @brit_xo31! #crossfit #crossfit9 #stpete #BURG #instaburgYou asked, we listened! Our NEW 5AM class starts Thursday, October 2nd! Set your alarm clocks, #9Nation! ☀️☀️☀️ #crossfit #crossfit9 #stpete #BURG #ilovetheburgThe morning #CrossFit9 classes got an extra shot of cheer today, thanks to Tracy's visit! Welcome home, even if just for a day! ☺️❤️Great grips of fire! Good morning from #CrossFit9! 💪☀️ #stpete #BURG #instaburg #ilovetheburg #crossfit@lurongliving we accept your challenge! #CrossFit9 had a great time with WOD 1! 💪👏🙌 #stpete #BURG #instaburg #ilovetheburg #crossfit #paleoLazy #Saturday morning? Not at #CrossFit9! ☀️💪👏 #crossfit #ilovetheburg #instaburg #stpete #BURG #partnerwodNothing like a little 6am mobility to get your gears going! Happy Thursday from #CrossFit9! ☀️#crossfit #BURG #stpete #mobility #ilovetheburg #instaburgBack to work today! 9ers are working up to a heavy single Clean & Jerk today! 💪#crossfit #crossfit9 #stpete #BURG #instaburg #ilovetheburg@lurongliving count #9Nation in for the 2014 Paleo Challenge! 9ers, sign up for this 8 week diet and fitness test under CrossFit9 at lurongliving.com/challenge/!