CrossFit WOD – Wed, Nov 1

Announcements

Schedule Change 11/4 + 11/5

CrossFit9 will be closed Saturday, November 4th and Sunday, November 5th due to hosting the CrossFit Gymnastics Course.

Weekend Schedule:

Saturday 11/4 : 8:30am and 9:30am – Community workouts at Bayboro Brewing!
Sunday 11/5: 9am – CF9 Beach Day – Treasure Island Beach

CrossFit9 – CrossFit WOD

Strength

Barbell Hip Thrusts (6 x 6-8)

http://youtu.be/mvBTGx5zu5I

Bar Muscle-ups (15-20 Minutes of practice and progressions)

Score = max unbroken set

Do not have to attempt, but this can be a benchmark if you want it to be

Metcon

Metcon (Time)

4 Rounds for time

2-way Sled Push – 3 plates

50 Air Squats

2 Bar Muscle-Ups
L3: 5 plates; 100 squats; 5 BMU

CrossFit WOD – Tue, Oct 31

Announcements

Schedule Change 11/4 + 11/5

CrossFit9 will be closed Saturday, November 4th and Sunday, November 5th due to hosting the CrossFit Gymnastics Course.

Weekend Schedule:

Saturday 11/4 : 8:30am and 9:30am – Community workouts at Bayboro Brewing!
Sunday 11/5: 9am – CF9 Beach Day – Treasure Island Beach

CrossFit9 – CrossFit WOD

Strength

Back Rack Lunge (4 x 10 per side)

Metcon

Metcon (Time)

4 rounds for time

500 Bikerg

30 KB Swing

15 HSPU
L2 35/25

L3 50/35

CrossFit WOD – Mon, Oct 30

Announcements

Schedule Change 11/4 + 11/5

CrossFit9 will be closed Saturday, November 4th and Sunday, November 5th due to hosting the CrossFit Gymnastics Course.

We will have community workouts in the park! Please standby for details.

CrossFit9 – CrossFit WOD

Weightlifting

Overhead Squat (5 x 5)

Can modify to front squat

Metcon

Metcon (Time)

For Time

*15*12*9*6

Power Cleans

*400 run or 500 row
Weight increase each set of cleans

L1: 45/35, 65/55 95/65 +

L2: 95/65, 115/75, 135/95, 155/125

L3: 135/95,165/105,185/125, 205/135

CrossFit WOD – Fri, Oct 27

Announcements

Schedule Change 11/4 + 11/5

CrossFit9 will be closed Saturday, November 4th and Sunday, November 5th due to hosting the CrossFit Gymnastics Course.

We will have community workouts in the park! Please standby for details.

CrossFit9 – CrossFit WOD

Strength

Strict Press (4 x 8)

Metcon

Metcon (No Measure)

For time:

15-12-9-6-3

Deadlift

30-24-18-12-6

Air Squat

Cash Out:

400m Farmer Carry

CrossFit WOD – Thu, Oct 26

Announcements

Schedule Change 11/4 + 11/5

CrossFit9 will be closed Saturday, November 4th and Sunday, November 5th due to hosting the CrossFit Gymnastics Course.

We will have community workouts in the park! Please standby for details.

CrossFit9 – CrossFit WOD

Strength

1¼ Back Squat (4 x 8-12)

https://www.catalystathletics.com/exercise/168/1-14-Squat/

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

30 Abmat Sit-ups

20 Shoulder to overhead

10 Hang power snatch
L1: 45/35

L2: 75/55

L3: 95/65

CrossFit WOD – Wed, Oct 25

Announcements

Schedule Change 11/4 + 11/5

CrossFit9 will be closed Saturday, November 4th and Sunday, November 5th due to hosting the CrossFit Gymnastics Course.

We will have community workouts in the park! Please standby for details.

CrossFit9 – CrossFit WOD

Superset

Superset (Checkmark)

4 Rounds:

10 DB Bent over row

15-25 Push-ups

rest 90 sec between sets

Metcon

Metcon (Time)

4 Rounds for time:

2 Rope climbs

15 Toes to bar

12/10 Cal echo bike
L1: 4 Ground to standing reps; straight leg raise

L3: Legless climbs

CrossFit WOD – Tue, Oct 24

Announcements

Schedule Change 11/4 + 11/5

CrossFit9 will be closed Saturday, November 4th and Sunday, November 5th due to hosting the CrossFit Gymnastics Course.

We will have community workouts in the park! Please standby for details.

CrossFit9 – CrossFit WOD

Aerobic Capacity

Metcon (6 Rounds for time)

Every 5 minute on the minute x 6 rounds:

20/16 Cal Row / Ski (Alternate)

Run 400m
Score = time each round

Alternate one round row, then one round ski for 3 rounds on each machine

Metcon

Metcon (Checkmark)

12 Minute EMOM

D-Ball over shoulder x :40

D-Ball Lunge x :40

Single Arm KB OH Hold x :40 (:20 per side)

Burpees x :40

CrossFit WOD – Mon, Oct 23

Announcements

Schedule Change 11/4 + 11/5

CrossFit9 will be closed Saturday, November 4th and Sunday, November 5th due to hosting the CrossFit Gymnastics Course.

We will have community workouts in the park! Please standby for details.

CrossFit9 – CrossFit WOD

Weightlifting

Weightlifting (Weight)

Build to a heavy complex of:

2 Hang Cleans

3 Front Squats

Metcon

Metcon (Time)

For Time

150 double unders

10 Thrusters

100 double unders

20 thrusters

50 double unders

30 thrusters
Rx: 75/55

CrossFit WOD – Sat, Oct 21

Announcements

Schedule Change 11/4 + 11/5

CrossFit9 will be closed Saturday, November 4th and Sunday, November 5th due to hosting the CrossFit Gymnastics Course.

We will have community workouts in the park! Please standby for details.

CrossFit9 – CrossFit WOD

Metcon

Team Workout (Time)

Teams of 2

3 rounds for time

200ft Front Rack DB Walking lunges 2×50/35lbs

100 Double-unders

80 Cal Row

60 DB Hang Clean
TC: 35 minutes

Score: Time

CrossFit WOD – Fri, Oct 20

Announcements

Schedule Change 11/4 + 11/5

CrossFit9 will be closed Saturday, November 4th and Sunday, November 5th due to hosting the CrossFit Gymnastics Course.

We will have community workouts in the park! Please standby for details.

CrossFit9 – CrossFit WOD

Gymnastics

Pick one

30 Bar Muscle Ups (Time)

50 Strict Pull-ups (AMRAP – Rounds)

Get to 50 Strict pull ups in as little sets as possible
L1: 50 ring rows for time

Metcon

Metcon (Time)

For Time:

50 wall balls

30 power snatch

50 wall balls
L1: 45/35

L2: 95/65

L3: 135/95