CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
30 Minute AMRAP
Buy In: 2 minute L-hang
400m row
30 pull-ups or ring row
60 push up
80 air squats
Cash Out: 800m run (after 30 min)
L3: 20 bmu, 40 hspu, 60 pistols
30 Minute AMRAP
Buy In: 2 minute L-hang
400m row
30 pull-ups or ring row
60 push up
80 air squats
Cash Out: 800m run (after 30 min)
L3: 20 bmu, 40 hspu, 60 pistols
30 Minute AMRAP in team of 2.
Buy In: 2 minute L-hang
400m row
30 pull-ups or ring row
60 push up
80 air squats
Cash Out: 800m run (after 30 min)
L3: 20 bmu, 40 hspu, 60 pistols
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Max Effort 1-Mile Run
Modify to front squat
For Time
Buy In: 25 hollow rocks
3 Rounds
3 rope climbs
25 med ball cleans
25 kb swings
Cash Out: 800m run
2 rounds x 1 minute each of:
Squats
Push-ups
Box jumps
KB Swing
Handstand Hold
Wall balls
Burpees
Double-unders / jump rope
Max Effort 800m Run
Starting from the top:
1) High hang
2) Hang
3) Floor)
For Time
30 box jump
12 clean and jerk
20 box jump
10 clean and jerk
10 box jump
8 clean and jerk
L1: 95/65+
L2: 135/95
L3: 165/115
Max Effort 800m Run
Looking for CrossFit gyms open on Thanksgiving and Black Friday? We gotchu!
Please read on for our special holiday hours and guest policies.
We love visitors!
The holidays tend to be a busy time for us. Please book your reservation ahead of your visit to help us accommodate you.
9'ers, please see Wodify for up-to-date schedule and reservations.
We resume regularly scheduled hours on Saturday, November 25.
We're thankful for you, #9Nation! We wish you a safe and happy holiday.
20 Minute AMRAP
1000m bike erg
20 DB Bech Press
20 D-Balls Over Shoulder
100m Farmer Carry
For Time
3 Rounds:
30 cal row
30 push-ups
Rest 3 Minutes
3 Rounds:
30 cal bike erg
20 toes to bar
Rest 3 Minutes
3 Rounds:
30 yard sled push 135#/90# (one way p-lot)
10 ring muscle-ups
30 Minute Cap
Establish a heavy complex of:
1 Squat Clean
+ 1 Hang Squat Clean
+ 1 Front Squat