CrossFit9 – CrossFit WOD

Strength

Back Squat (5 x 5)

5-5-5-5-5+

Last set go for max reps

Metcon

Metcon (Time)

10 rounds for time:

10 hand-release push-ups

5 single-arm KB/DB push jerks, right (35/53 lb)

5 single-arm KB/DB push jerks, left

10 KB sumo deadlift high pulls (35/53 lb)

Announcements

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

CrossFit9 – CrossFit WOD

Strength

Back Squat (5 x 5)

5-5-5-5-5+

Last set go for max reps

Metcon

Metcon (Time)

10 rounds for time:

10 hand-release push-ups

15 KB swings (G/Y)

10 sumo deadlift high pulls (75/55)

CrossFit9 – CrossFit WOD

Endurance

800m Run (Time)

Max Effort 800m Run
Every 5:00 x 3 rounds:

800-meter run

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP

40 double-unders

10 push presses (65/95 lb)

12 back rack lunges
L1: 45/35

L2: 65/95

CrossFit9 – CrossFit WOD

Endurance

800m Run (Time)

Max Effort 800m Run
Every 5:00 x 3 rounds:

800-meter run

Scale to 400m-600m range (or about 3 min runs)

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP

40 double-unders

10 push presses (65/95 lb)

12 back rack lunges
L1: 45/35

L2: 65/95

CrossFit9 – CrossFit WOD

Weightlifting

Clean (3 x 4 @ 70-80%
3 x 2 @ 80-90%
2 x 1 @ 90%+)

Metcon

Metcon (5 Rounds for reps)

5 x 2:00 rounds:

12 front squats (95/135 lbs)

Max burpee box jump-overs

Rest 2:00

(20 minutes total)
L1: 55/75lbs

L2: 95/135 lbs

CrossFit9 – CrossFit WOD

Stability and Core Strength

Stability and Core Strength (Checkmark)

9 minute EMOM

1) :20 ring plank hold (right arm)

+ :20 ring plank hold (left arm)

2) :20 hollow hold

3) 5- 10 strict toes-to-bars

Strength

Deadlift (6 x 3)

Metcon

Metcon (Time)

10 rounds

3 ring muscle ups

3 shuttle runs (25ft down and 25ft back = 1 rep)
L1: 5 jumping dips

Announcements

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

CrossFit9 – CrossFit WOD

Stability and Core Strength

Banded Glute bridges 3×10

Strength

Deadlift (6 x 3)

Metcon

Metcon (8 Rounds for time)

8 rounds

6 Hang Power Snatch

1 100 ft shuttle run (50ft down and 50ft back = 1 rep)

20 sit ups

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of two,

30 minute AMRAP

50 Russian KB swings

40 toes-to-bars

30 handstand push-ups

20 cal echo

10 ring muscle up
L1: push-ups; jumping muscle up or jumping dips

L2: G/Y

L3: R/G

Split work evenly

CrossFit9 – CrossFit WOD

Barbell Strength

Bench Press (6 x 2)

Gymnastics Strength

Weighted Pull-ups (5 x 2)

Weighted Dips (Weight)

5 x 2

Metcon (Time)

For time:

12 squat clean thrusters (95/65)

400-m run

9 squat clean thrusters (115/75)

400-m run

6 squat clean thrusters (135/95)

400-m run
Weight increases as reps decrease

CrossFit9 – CrossFit WOD

Strength

Back Rack Lunge (5 x 10 Alternating Lunges)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

15 dumbbell bent over rows, left arm (50/35lb)

15 dumbbell bent over rows, right arm

50-ft handstand walk
L1: bear crawl or seal drag