CrossFit WOD – Mon, Mar 18

CrossFit9 – CrossFit WOD

Strength

Strict Press (5 x 5+)

Between sets perform:

10 scap push ups

10 scap pull-ups

10 no monies (banded external rotation)

Metcon

Unpartitioned Diane (Time)

For time:

45 deadlifts (225#/155#)

45 handstand push-ups
HSPU Scaling:

Incline Pushups x 45 reps

Pushups x 45 reps

5 reps of Complex (on wall or pike on box):

HS top hold x 5 sec

Negative rep x 5 sec

Headstand hold x 5 sec

5 pushups or incline push ups

Box Pike HSPU (difficult)

Alternative: Heavy DB Push Press

Stretching (Checkmark)

6 minutes gentle holds for muscle recovery:

Childs pose x 1 min

Thread the needle x 1 min per side

Forward fold x 1 min

Pigeon x 1 min per side
focus on deep slow breathing during the stretch holds

CrossFit WOD – Sat, Mar 16

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 (no 10:00am)

CrossFit9 – CrossFit WOD

Weightlifting

Clean and Jerk (Every 2 minutes x 10 rounds
1 clean and jerk)

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner,

18 Minute AMRAP

20 thrusters

400-meter run

Run together, split thrusters as needed.
L1: 45/35

L2: 95/65

L3: 135/95

CrossFit WOD – Sat, Mar 16

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 (no 10:00am)

CrossFit9 – CrossFit WOD

Class Workout 7:30am and 8:30am

Core Warm Up (Checkmark)

Every 2 Minutes on the Minute for 3 Rounds

5 SL V-Ups – right

5 SL V-Ups – left

5 V-Ups – both

10 Side Plank Oblique Twists per side
(6 minutes total)

optional – add light db for oblique twist

Metcon (Time)

Partner “Andi”

In Teams of Two,

For time:

100 hang power snatches

100 push presses

100 sumo deadlift high pulls

100 front squats
Split Reps Evenly

Rx: 65lb/45lb

CrossFit Open 2024 – 9:30am

CrossFit Games Open 24.3 Rx (Ages 16-54) (Time)

All for time:

5 rounds of:

10 thrusters, weight 1

10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:

7 thrusters, weight 2

7 bar muscle-ups

Time cap: 15 minutes

F: 65lb, 95lb

M: 95lb, 135lb
To learn more about CrossFit Games Open 24.3 Rx (Ages 16-54) click here

CrossFit WOD – Fri, Mar 15

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 (no 10:00am)

CrossFit9 – CrossFit WOD

Metcon (Weight)

E2MOM x 10 rounds

1 sled push sprint (40m across parking lot)
keep same weight across all sets – aim for 30 sec or less per set

score = total weight pushed

Metcon

Metcon (Checkmark)

Not for time:

50 barbell bench press

50 kb swing

50 barbell bent over row

50 db weighed sit ups

50 barbell glute bridge
L1: 45/35; sit ups

L2: 95/65; 35/20 db

L3: 135/95; 50/35 db

CrossFit WOD – Fri, Mar 15

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 (no 10:00am)

CrossFit9 – CrossFit WOD

Metcon

400 M Sled Pull (Time)

Max Effort 400 M Sled Pull (Bodyweight)

400M D-Ball Carry (Time)

Run-Walk 400M as quickly as possible with D-Ball

L1: 40/30+

L2: 50/40+

L3: 70/60+

Metcon

Metcon (Time)

For Time:

50 barbell bench press

50 Russian kb swing

50 barbell bent over row

50 db weighed sit ups

50 barbell glute bridge
All 50 reps must be completed before moving to the next movement

Aim for large unbroken sets of each

Example: 30-20-10

L1: 45/35; sit ups; B/P

L2: 95/65; 35/20 db; G/Y

L3: 135/95; 50/35 db; R/G

CrossFit WOD – Thu, Mar 14

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 (no 10:00am)

CrossFit9 – CrossFit WOD

Strength

Metcon (No Measure)

20 Minute EMOM

5 kb/db split squats per leg

10 barbell good mornings

30-45 sec plank hold

3-5 tempo back squats (3 sec down, 3 sec hold, fast up)

Rest and increase weight

Back Squat (1 Rep Max)

Aim for 6-8 working sets building to 1 rep max weight

CrossFit WOD – Thu, Mar 14

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 (no 10:00am)

CrossFit9 – CrossFit WOD

Strength

Metcon (Time)

For time:

200 meter double kettlebell farmers carry

100 meter left-arm kettlebell overhead carry

100 meter right-arm kettlebell overhead carry

200 meter double kettlebell farmers carry
L2: G/Y

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
OR “Nautical Nancy”

(sub 500m row)

CrossFit WOD – Thu, Mar 14

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 (no 10:00am)

CrossFit9 – CrossFit WOD

Strength

Metcon (Time)

For time:

200 meter double kettlebell farmers carry

100 meter left-arm kettlebell overhead carry

100 meter right-arm kettlebell overhead carry

200 meter double kettlebell farmers carry
L2: G/Y

Metcon

“Pi” (AMRAP – Reps)

Pi (~3.14159…)

3 Rounds for Time:

1 Turkish Get-Up – right side (R/G)

400m Run

1 Turkish Get-Up – left side (R/G)

500m Row

9 *Unbroken Clean and Jerk

*Unbroken means touch and go… Choose the heaviest weight possible, that can be performed unbroken for nine reps for all three rounds.

Suggested “RX” is 70/53lb KBs and 135/95 C&J unbroken

That being said, this workout should always strive to be completed it with a heavier weight, and different odd objects for the Turkish Get-Ups (KBs/DBs/BBs/Farmer Bar/Anything that is a stability challenge overhead) – This is due to Pi’s irrational, never ending, and non-repeating nature…

The number π (spelled out as ” pi “) is a mathematical constant that is the ratio of a circle ‘s circumference to its diameter , approximately equal to 3.14159. The number π appears in many formulae across mathematics and physics . It is an irrational number , meaning that it cannot be expressed exactly as a ratio of two integers, although fractions such as 22/7 are commonly used to approximate it . Consequently, its decimal representation never ends, nor enters a permanently repeating pattern . It is a transcendental number , meaning that it cannot be a solution of an equation involving only finite sums, products, powers, and integers. The transcendence of π implies that it is impossible to solve the ancient challenge of squaring the circle with a compass and straightedge . The decimal digits of πappear to be randomly distributed , [a] but no proof of this conjecture has been found…

CrossFit WOD – Thu, Mar 14

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 (no 10:00am)

CrossFit9 – CrossFit WOD

Strength

Metcon (Time)

For time:

200 meter double kettlebell farmers carry

100 meter left-arm kettlebell overhead carry

100 meter right-arm kettlebell overhead carry

200 meter double kettlebell farmers carry
L2: G/Y

Metcon

“Pi” (Time)

Pi (~3.14159…)

3 Rounds for Time:

1 Turkish Get-Up – right side (R/G)

400m Run

1 Turkish Get-Up – left side (R/G)

500m Row

9 *Unbroken Clean and Jerk

*Unbroken means touch and go… Choose the heaviest weight possible, that can be performed unbroken for nine reps for all three rounds.

Suggested “RX” is 70/53lb KBs and 135/95 C&J unbroken

That being said, this workout should always strive to be completed it with a heavier weight, and different odd objects for the Turkish Get-Ups (KBs/DBs/BBs/Farmer Bar/Anything that is a stability challenge overhead) – This is due to Pi’s irrational, never ending, and non-repeating nature…

The number π (spelled out as ” pi “) is a mathematical constant that is the ratio of a circle ‘s circumference to its diameter , approximately equal to 3.14159. The number π appears in many formulae across mathematics and physics . It is an irrational number , meaning that it cannot be expressed exactly as a ratio of two integers, although fractions such as 22/7 are commonly used to approximate it . Consequently, its decimal representation never ends, nor enters a permanently repeating pattern . It is a transcendental number , meaning that it cannot be a solution of an equation involving only finite sums, products, powers, and integers. The transcendence of π implies that it is impossible to solve the ancient challenge of squaring the circle with a compass and straightedge . The decimal digits of πappear to be randomly distributed , [a] but no proof of this conjecture has been found…

CrossFit WOD – Wed, Mar 13

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 (no 10:00am)

CrossFit9 – CrossFit WOD

Strength

Back Rack Reverse Lunge (5 x 4 per leg

10 Minute EMOM
Odd: 4 reps Left Leg
Even: 4 reps Right Leg)

4 reps on one leg only – alternate minutes

Metcon

Metcon (AMRAP – Reps)

5 x 3 minute AMRAP:

300/250m ski

Max-reps unbroken handstand push-ups
L1: push-ups

Alternate variation: Dual DB/KB Push Press