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today's WOD
CrossFit WOD - Thu, Mar 30
Strength
Sled Push (Between pushes: 4 x 6-8 Strict pull-ups with 3 second descent.
L1: 2-4 jumping pull-up with slow second negative.
20 minutes to find 1-way heavy sled push + pull-ups)
Heaviest Possible One Way
Metcon
Diane (Time)
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups
Deadlifts (225/155 lb)
Handstand Push-Ups
<p>TC: 10 minutes</p><p>L1:135/95; hand release push-ups</p><p>L2: Diane Rx</p>
Heavy Diane (Time)
"Heavy Diane"
Deadlifts 275/185lbs
Deficit HSPU @ 6/4"
Deadlifts 275/185lbs
Deficit HSPU @ 6/4"
<p>L3: Heavy Diane</p>
Finisher
upcoming Classes
Upcoming classes
- CrossFit WODThursday, 5:00 am - 6:00 am
- CrossFit WODThursday, 6:00 am - 7:00 am
- 9FITThursday, 6:15 am - 7:15 am
- CrossFit WODThursday, 7:00 am - 8:00 am
- 9FITThursday, 8:00 am - 9:00 am
- CrossFit WODThursday, 9:30 am - 10:30 am
- CrossFit WODThursday, 12:00 pm - 1:00 pm
- 9FITThursday, 3:30 pm - 4:30 pm
- CrossFit WODThursday, 4:30 pm - 5:30 pm
- CrossFit WODThursday, 5:30 pm - 6:30 pm
- 9FITThursday, 5:30 pm - 6:30 pm
- CrossFit WODThursday, 6:30 pm - 7:30 pm
- CrossFit WODFriday, 5:00 am - 6:00 am
- CrossFit WODFriday, 6:00 am - 7:00 am
- 9FITFriday, 6:15 am - 7:15 am
- CrossFit WODFriday, 7:00 am - 8:00 am
- 9FITFriday, 8:00 am - 9:00 am
- CrossFit WODFriday, 9:30 am - 10:30 am
- CrossFit WODFriday, 12:00 pm - 1:00 pm
- 9FITFriday, 3:30 pm - 4:30 pm
- CrossFit WODFriday, 4:30 pm - 5:30 pm
- 9FITFriday, 4:30 pm - 5:30 pm
- CrossFit WODFriday, 5:30 pm - 6:30 pm
- CrossFit WODSaturday, 7:30 am - 8:30 am
- 9FITSaturday, 8:00 am - 9:00 am
- CrossFit WODSaturday, 8:30 am - 9:30 am
- 9FITSaturday, 9:00 am - 10:00 am
- CrossFit WODSaturday, 9:30 am - 10:30 am
- 9FITSaturday, 10:00 am - 11:00 am
Come as you Are
Everyone’s goals are different, and we’ve got programming to make sure everyone can achieve their own flavor of success. Maybe it’s traditional CrossFit classes, Olympic weightlifting, high intensity interval training (HIIT) or highly personalized one-on-one training, our coaches and schedule have you covered.