CrossFit9 – CrossFit WOD
Strength
Bench Press (5 x 10)
Accessory : Single Arm DB Bent Over Row 5 x 5 per side
Metcon
Metcon (Time)
5 rounds for time:
25 Russian KB Swing
100m Single Arm KB Carry
L1: B/P
L2: G/Y
L3: R/G
Accessory : Single Arm DB Bent Over Row 5 x 5 per side
5 rounds for time:
25 Russian KB Swing
100m Single Arm KB Carry
L1: B/P
L2: G/Y
L3: R/G
CrossFit Open 2024 is here!
We will host Open workouts on Saturday mornings 9:30am – 11am (March 2nd, 9th, and 16th)
Reserve class under “Special Events” drop down menu
Normal (non-open) classes beforehand are as follows:
CrossFit WOD – 7:30am, 8:30am
9FIT – 8:00am, and 9:00am
Accessory : Single Arm DB Bent Over Row 5 x 5 per side
5 rounds for time:
25 Russian KB Swing
100m Single Arm KB Carry (50/50)
L1: B/P
L2: G/Y
L3: R/G
CrossFit Open 2024 is here!
We will host Open workouts on Saturday mornings 9:30am – 11am (March 2nd, 9th, and 16th)
Reserve class under “Special Events” drop down menu
Normal (non-open) classes beforehand are as follows:
CrossFit WOD – 7:30am, 8:30am
9FIT – 8:00am, and 9:00am
Accessory : Single Arm DB Bent Over Row 5 x 5 per side
5 rounds for time:
25 Russian KB Swing
100m Single Arm KB Carry (50/50)
250m ski erg
L1: B/P
L2: G/Y
A) 8 Minute Snatch EMOM
Snatch high pulls
Muscle Snatch
Squat Snatch or Power + OHS
Rest
Rest 2-3 Minute Between AMRAPS
B) 8 Minute Ring Muscle Up EMOM
Ring swings
Jumping dips or jumping RMU
Ring muscle ups or low ring transitions
Rest
Work for :30-:40 per minute, or to tolerance for practice reps
Goal: Effectively practice and ready to scale “Amanda”
9-7-5 reps for time of:
Muscle-ups
Squat snatches
135lb/95lb
CrossFit Open 2024 is here!
We will host Open workouts on Saturday mornings 9:30am – 11am (March 2nd, 9th, and 16th)
Reserve class under “Special Events” drop down menu
Normal (non-open) classes beforehand are as follows:
CrossFit WOD – 7:30am, 8:30am
9FIT – 8:00am, and 9:00am
A) 8 Minute Snatch EMOM
Snatch high pulls
Muscle Snatch
Squat Snatch or Power + OHS
Rest
Rest 2-3 Minute Between EMOMs
B) 8 Minute Ring Muscle Up EMOM
Ring swings
Jumping dips or jumping RMU
Ring muscle ups or low ring transitions
Rest
Work for :30-:40 per minute, or to tolerance for practice reps
Goal: Effectively practice and ready to scale “Amanda”
9-7-5 reps for time of:
Muscle-ups
Squat snatches
135lb/95lb
Increase weight each set
Scaling: 5 x 3-5 reps for more practice
15 Minute AMRAP
3, 6, 9, 12…
DB Sit -ups / GHD sit-ups / V-Ups
Dumbbell box step-ups (two DBs)
L1: bodyweight
L2: 35/20 DBs
L3: 50/35 DBs
CrossFit Open 2024 is here!
We will host Open workouts on Saturday mornings 9:30am – 11am (March 2nd, 9th, and 16th)
Reserve class under “Special Events” drop down menu
Normal (non-open) classes beforehand are as follows:
CrossFit WOD – 7:30am, 8:30am
9FIT – 8:00am, and 9:00am
Increase weight each set
Scaling: 5 x 3-5 reps for more practice
15 Minute AMRAP
3, 6, 9, 12…
Cal Ski or Echo Bike
Dumbbell box step-ups (two DBs)
Set box slightly above knee height
L1: bodyweight
L2: 35/20 DBs
L3: 50/35 DBs
For reps:
4 x 3 Minute AMRAPs:
75 double-unders
25 burpees
Max-reps of toes-to-bars
Rest 1:30 between AMRAPs
*Score = number of toes to bar reps
CrossFit Open 2024 is here!
We will host Open workouts on Saturday mornings 9:30am – 11am (March 2nd, 9th, and 16th)
Reserve class under “Special Events” drop down menu
Normal (non-open) classes beforehand are as follows:
CrossFit WOD – 7:30am, 8:30am
9FIT – 8:00am, and 9:00am
For reps:
4 x 3 Minute AMRAPs:
75 double-unders
15 burpees
Max-reps of toes-to-bars
Rest 1:30 between AMRAPs
*Score = number of toes to bar reps
In Teams of Two,
25 Minute AMRAP
5 synchro wall walks
30 bench presses
:45 plank hold (together)
30 kettlebell swings (35/53 lb)