Announcements
April 27th 9:30am Honor the life and legacy of 1st Lt. Travis Manion, USMC, by challenging yourself with the Manion Hero WOD. Free to attend and guests are welcome!
No 9:30am CF class. 7:30 & 8:30am CF scheduled as normal.
Details here: https://cf9.co/3W26XUY
CrossFit9 – CrossFit WOD
Gymnastics Strength
“Murph Prep”
For Quality (Time)
10-9-8-7-6-5-4-3-2-1:
1) Strict handstand push-ups OR pike push-ups OR pushup negatives (3 sec down)
2) Strict chin-ups OR chin up negative OR rack chin ups
Metcon
Metcon (Time)
3 rounds for time:
50 sit-ups (variations)
30 deadlifts (135/95)
Variations:
30-50 toes to bar
30-50 GHD sit ups
v-ups
weighted sit-ups
Announcements
April 27th 9:30am Honor the life and legacy of 1st Lt. Travis Manion, USMC, by challenging yourself with the Manion Hero WOD. Free to attend and guests are welcome!
No 9:30am CF class. 7:30 & 8:30am CF scheduled as normal.
Details here: https://cf9.co/3W26XUY
CrossFit9 – CrossFit WOD
Strength
Back Squat (Establish a 20 rep max
Complete at least 3 working sets (3 x 20), but no more than 4 working sets)
Goal: bodyweight +
You should push heavy enough to need 3-5 min rest between sets
*reference weight and volume for “Manion” this coming Saturday 4/27 @ 9:30am
Metcon
Metcon (Checkmark)
On a 20-minute clock:
For time:
1 mile run or 2k row
Then in remaining time,
Build to a 5 rep max bench press.
Each is scored individually – Score your results below for each individual category that you completed
1-Mile Run (Time)
Max Effort 1-Mile Run
Score your mile time here
2k Row (Time)
Max Effort 2k Row
Score your 2k row time here
Bench Press (5 rep max)
Score your bench press weight here
CrossFit9 – CrossFit WOD
Partner Hero Workout
Complete with a partnere
Bert (Time)
For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees
U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.
Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.
He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.
To learn more about Bert click here
Complete with a partner – split the reps evenly and run together
CrossFit9 – CrossFit WOD
Partner Workout
Metcon (Time)
In Teams of Two,
6 rounds for time
12 0 Double Unders
6 0 American Kettlebell Swings (G/Y)
30 Cal Row
20 Strict Pull-ups
Split reps evenly between partner
CrossFit9 – CrossFit WOD
Endurance
Metcon (Time)
5 rounds for time:
10 push presses (95/65)
12 lateral burpees over the bar
25/20 calorie row
Endurance (Time)
For Time
2 sets:
2,000/1,600m bike erg
1,000/800m ski erg
– Rest 2:00.
2 sets:
1000/800m bike erg
500/400m ski erg
– Rest 1:00.
Metcon
CrossFit9 – CrossFit WOD
Strongman
Metcon (Weight)
4 sets for load:
100m farmers carry
50ft dumbbell overhead walking lunge
1:00 sandbag bear hug hold
Strength
Back Squat (5 x 10 )
Work up to a heavy set of 10, then perform 5 sets at the same weight for all 5 sets
Rest 2-3 minute between sets
Midline (No Measure)
Accumulate:
75 hollow rocks
CrossFit9 – CrossFit WOD
Midline
Metcon (Weight)
3 sets for load:
100m farmers carry
50ft dumbbell overhead walking lunge
1:00 d-ball/sandbag bear hug hold
Metcon
Manion Prep
Metcon (Time)
5 rounds:
10 Back Squats (135/95)
400m run
Midline (No Measure)
Accumulate:
75 hollow rocks
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
9 minute AMRAP
2-4-6-8… etc.
Box jumps (24/20 in box)
Handstand push-ups
CrossFit9 – CrossFit WOD
Strength
Deadlift
Increase weight each set
Metcon
Metcon (AMRAP – Reps)
15 minute AMRAP
2-4-6-8… etc.
Box jumps
Handstand push-ups
Kettlebell swings
CrossFit9 – CrossFit WOD
Strength
Deadlift
Increase weight each set
Metcon
Metcon (AMRAP – Reps)
15 minute AMRAP
2-4-6-8… etc.
Box jumps
Knees to elbow*
Kettlebell swings
*toes to bar or v-ups for scaling/modifying
Cooldown
Stretching (No Measure)
1 min each:
Pigeon
Cobra
Forward Fold