CrossFit9 – CrossFit WOD
9:30AM – Manion Foundation Workout
Manion (Time)
7 Rounds For Time
400 meter Run
29 Back Squats (135/95 lb)
In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007
To learn more about Manion click here
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
9:30AM – Manion Foundation Workout
Manion (Time)
7 Rounds For Time
400 meter Run
29 Back Squats (135/95 lb)
In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007
To learn more about Manion click here
Scaling is highly encouraged
(this cannot be stressed enough)
Partner version (split reps and run together)
Air Squat version (think Murph Prep)
Scale to less weight
Scale to less running meters
Perform fewer rounds (example: 5 rounds)
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. 9FIT classes scheduled as normal.
Details here: https://cf9.co/3W26XUY
CrossFit9 – CrossFit WOD
Class Workout 7:30am and 8:30am
9:30AM – Manion Foundation Workout
Manion (Time)
7 Rounds For Time
400 meter Run
29 Back Squats (135/95 lb)
In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007
To learn more about Manion click here
Scaling is highly encouraged
(this cannot be stressed enough)
Partner version (split reps and run together)
Air Squat version (think Murph Prep)
Scale to less weight
Scale to less running meters
Perform fewer rounds (example: 5 rounds)
Metcon (AMRAP – Rounds and Reps)
25 minute AMRAP
with a partner:
20 wall-ball shots
10 bar muscle-ups or chest to bar pull-ups
5 wall walks
Partners split work as needed.
Pull-up Scaling:
5 jumping pull-up with negative
2 reps of 5 sec hold at top, 5 sec negative, 5 sec active hang in hollow
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
Weightlifting
Power Clean (3-3-3-3-3)
Metcon
Metcon (Time)
3 rounds for time:
21 power cleans (155/105)
1000/800m bike erg
1 min plank hold – Plank hold should be unbroken.
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. 9FIT classes scheduled as normal.
Details here: https://cf9.co/3W26XUY
CrossFit9 – CrossFit WOD
Weightlifting
Power Clean (3-3-3-3-3)
Metcon
Metcon (Time)
20 minute AMRAP
4-way sled push
500/400m row
15 bench press
1 min plank hold – Plank hold should be unbroken.
Bench press any weight, but must be unbroken
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
Skill
Skill (Checkmark)
12 Minute EMOM
1) 6 strict pull-ups
2) 5R/5L KB strict z-press (Y/B +)
3) 30 sec hollow hold
Metcon
Metcon (Time)
For time:
5-10-15-20-25
Echo bike calories
DB hang snatches, left-arm (35/25)
DB hang snatches, right-arm (35/25)
Lateral burpees over db
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. 9FIT classes scheduled as normal.
Details here: https://cf9.co/3W26XUY
CrossFit9 – CrossFit WOD
Skill
Barbell Glute Bridge (5 x 8 )
Video Demo: https://youtu.be/q3NLEpCF4-g?t=10m40s
Work to a heavy set of 8
Go heavy and grow that 🍑
30 sec hollow hold between sets
Metcon
Metcon (Time)
For time:
5-10-15-20-25
Echo bike calories
DB hang snatches, left-arm (35/25)
DB hang snatches, right-arm (35/25)
Lateral burpees over db
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. 9FIT classes scheduled as normal.
Details here: https://cf9.co/3W26XUY
CrossFit9 – CrossFit WOD
Skill
Barbell Glute Bridge (5 x 8 )
Video Demo: https://youtu.be/q3NLEpCF4-g?t=10m40s
Work to a heavy set of 8
Go heavy and grow that 🍑
30 sec hollow hold between sets
Metcon
Metcon (Time)
For time:
5-10-15-20-25
Echo bike calories
Single arm DB hang clean and jerk, left-arm (50/35)
Single arm DB hang clean and jerk, right-arm (50/35)
Lateral burpees over db
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
Weightlifting
Snatch (3 x 3 at 70-80%
3 x 2 at 80-90%
3 x 1 at 90%+)
Metcon
Metcon (Calories)
5 x 2:30 rounds:
10 hang power snatch (95/65)
30 double unders
Max calories Row remaining time.
Rest 1:30 between rounds
(20 min total)
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