CrossFit WOD – Fri, Jan 5

CrossFit9 – CrossFit WOD

Strength

Back Rack Lunge (6 x 8 (4/4))

Metcon

Metcon (Time)

3 rounds for time:

60 double unders

40 single arm alt. DB C&J (20/20)

20 pull-ups
L1: 25/15+

L2: 35/25+

L3: 50/35+; 10/5 BMU

CrossFit WOD – Thu, Jan 4

CrossFit9 – CrossFit WOD

Weightlifting

Snatch (One Rep Max)

Metcon

Metcon (AMRAP – Reps)

12 Minute AMRAP

2-4-6-8-10-…

Power Snatches

Box jump
L1: 45/35

L2: 75/55

L3: 115/85

CrossFit WOD – Wed, Jan 3

Announcements

Holiday Hours! 🎄

Happy holidays, 9’ers! Check out our holiday hours below and reserve your spot up to 48 hours in advance. If you plan to bring a guest with you, please help us streamline their arrival by booking their drop in ahead of time.

New Year’s Eve: Normal hours

New Year’s Day: CLOSED

January 2nd: No 5am class, otherwise normal schedule

CrossFit9 – CrossFit WOD

Strength

Front Squat (6 x 3)

Metcon

Metcon (Time)

3 rounds for time

500m Row

15 Deadlift

15 Handstand Push-up

L1: 45/35

L2: 205/135

L3: 1:50 average 500m pace

CrossFit WOD – Tue, Jan 2

Announcements

Holiday Hours! 🎄

Happy holidays, 9’ers! Check out our holiday hours below and reserve your spot up to 48 hours in advance. If you plan to bring a guest with you, please help us streamline their arrival by booking their drop in ahead of time.

New Year’s Eve: Normal hours

New Year’s Day: CLOSED

January 2nd: No 5am class, otherwise normal schedule

CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

4 Rounds for Time

200m D-ball carry (heavy)

10 Clean and Jerk

3 Rounds of Cindy*
*1 Round of Cindy =

5 Pull-ups

10 Push-ups

15 Air Squats

L1: 45/35+

L2: 115/85

L3: 135/95

CrossFit WOD – Tue, Jan 2

Announcements

NEW YEAR’S Hours! 🥂

Cheers to a fantastic 2023, 9’ers! If a workout is in your plans, check out our New Year’s holiday hours below and reserve your spot in Wodify.

If you plan to bring a guest, please help us streamline their arrival by booking their drop-in ahead of time.

⌛ New Year’s Eve: Normal hours

🍾 New Year’s Day: 9:30 AM Class (All 9FIT + CF athletes, find on Wodify schedule under Program > “Special Events”)

2️⃣ January 2nd: No 5 AM class, otherwise regular schedule

CrossFit9 – CrossFit WOD

Weightlifting

Clean and Jerk (7 x 1)

*Ideally Squat Clean and Split Jerk

Metcon

Metcon (Time)

4 Rounds for Time

200m D-ball carry (heavy)

10 Clean and Jerk

3 Rounds of Cindy*
*1 Round of Cindy =

5 Pull-ups

10 Push-ups

15 Air Squats

L1: 45/35+

L2: 115/85

L3: 135/95

CrossFit WOD – Mon, Jan 1

Announcements

NEW YEAR’S Hours! 🥂

Cheers to a fantastic 2023, 9’ers! If a workout is in your plans, check out our New Year’s holiday hours below and reserve your spot in Wodify.

If you plan to bring a guest, please help us streamline their arrival by booking their drop-in ahead of time.

⌛ New Year’s Eve: Normal hours

🍾 New Year’s Day: 9:30 AM Class (All 9FIT + CF athletes, find on Wodify schedule under Program > “Special Events”)

2️⃣ January 2nd: No 5 AM class, otherwise regular schedule

CrossFit9 – CrossFit WOD

New Years Day

Metcon (AMRAP – Rounds and Reps)

30 minute AMRAP In Teams of Two

Buy in: 2024 m Row or Run

20 Devil press with a plate

24 OH plate lunges

20 Cal Ski

24 Burpee to plate

20 Plate Sit up

24 Cal Echo

CrossFit WOD – Sat, Dec 30

Announcements

Holiday Hours! 🎄

Happy holidays, 9’ers! Check out our holiday hours below and reserve your spot up to 48 hours in advance. If you plan to bring a guest with you, please help us streamline their arrival by booking their drop in ahead of time.

Christmas Eve: Normal hours

Christmas Day: CLOSED

December 26th: No 5AM class, otherwise normal schedule

New Year’s Eve: Normal hours

New Year’s Day: CLOSED

January 2nd: No 5am class, otherwise normal schedule

CrossFit9 – CrossFit WOD

Metcon

In Teams of Two (AMRAP – Rounds and Reps)

30 minute AMRAP

Buy in:

800m run

2000m bike erg

800m ski

*All 3 must be completed before beginning the workout…

In remaining time:

50 double unders

40 wallballs (20/14#)

30 KB swings

8 rope climbs
L1: 35/25+ (Y/B)

L2: 50/35+ (G/Y)

L3: 70/50+ (R/G)

CrossFit WOD – Fri, Dec 29

Announcements

Holiday Hours! 🎄

Happy holidays, 9’ers! Check out our holiday hours below and reserve your spot up to 48 hours in advance. If you plan to bring a guest with you, please help us streamline their arrival by booking their drop in ahead of time.

Christmas Eve: Normal hours

Christmas Day: CLOSED

December 26th: No 5AM class, otherwise normal schedule

New Year’s Eve: Normal hours

New Year’s Day: CLOSED

January 2nd: No 5am class, otherwise normal schedule

CrossFit9 – CrossFit WOD

Strength

Bench Press (5 x 3)

Pendlay Row (5 x 6-8)

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

300/250m row

20 DB front rack lunges (10R/10L)

10 DB thrusters
L1: 25/15+

L2: 35/25+

L3: 50/35+

CrossFit WOD – Thu, Dec 28

Announcements

Holiday Hours! 🎄

Happy holidays, 9’ers! Check out our holiday hours below and reserve your spot up to 48 hours in advance. If you plan to bring a guest with you, please help us streamline their arrival by booking their drop in ahead of time.

Christmas Eve: Normal hours

Christmas Day: CLOSED

December 26th: No 5AM class, otherwise normal schedule

New Year’s Eve: Normal hours

New Year’s Day: CLOSED

January 2nd: No 5am class, otherwise normal schedule

CrossFit9 – CrossFit WOD

Weightlifting

Power Snatch (7 Sets of:
1 Snatch High Pull +
2 Power Snatch)

Increase weight each set

Metcon

Metcon (Time)

4 Rounds

25 Deadlifts

15 Toes to bar

200m run
L1: 75/55

L2: 115/85

L3: 155/105

CrossFit WOD – Thu, Dec 28

Announcements

Holiday Hours! 🎄

Happy holidays, 9’ers! Check out our holiday hours below and reserve your spot up to 48 hours in advance. If you plan to bring a guest with you, please help us streamline their arrival by booking their drop in ahead of time.

Christmas Eve: Normal hours

Christmas Day: CLOSED

December 26th: No 5AM class, otherwise normal schedule

New Year’s Eve: Normal hours

New Year’s Day: CLOSED

January 2nd: No 5am class, otherwise normal schedule

CrossFit9 – CrossFit WOD

Weightlifting

Power Snatch (7 Sets of:
1 Snatch High Pull +
2 Power Snatch)

Increase weight each set

Metcon

Metcon (Time)

4 Rounds for time

25 Deadlifts

15 Toes to bar

200m run
L1: 75/55

L2: 115/85

L3: 155/105