190119

CrossFit9 – WOD

Metcon

Metcon (Time)

For time: (40 minute time cap)

1000m row

*15 power clean

200 DU or 200 penguin jumps

*15 power clean

50 HSPU OR DB push press

*15 power clean

10/8 muscle ups or 30 ring dips

*15 power clean

800m run

L1: 45/35

L2: 65/55, 95/65, 115/85, 135/95

L3: 95/65, 115/85, 135/95, 165/125

*weight increases each set

190118

CrossFit9 – WOD

Skill

Metcon (Weight)

EMOM 12:

ODD: 5 bench press

EVEN: 2/1 bar muscle up

L1: 45/35 or 10 bent over row

L2: 135/75

L3: 185/95; 5/3

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

190117

CrossFit9 – WOD

Skill

Back Squat (3×5, 2×3, 3×1)

Metcon

Metcon (AMRAP – Rounds and Reps)

3 rounds:

4 minute AMRAP:

9 power snatch

15 T2B or GHD

21 air squat

Rest 3 minutes between rounds

L1: 45/35

L2: 95/65

L3: 115/85

190116

CrossFit9 – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP:

10/8 calorie assault bike

14 single arm DB OHSQ (7/7)

20 sit-up

Rest 3 min

10 minute AMRAP:

200m run (2 reps)

20 front rack DB lunges (10/10)

20 sec L-hold from the bar

Rest 3 minutes

10 minute AMRAP:

300m bike erg

10 v-up

15 KB swing

L1: goblet squat (not OHSQ)

L2: 35/20, R/G Russian style

L3: 50/35, R/G American style

190115

CrossFit9 – WOD

Skill

Deadlift (6 x 3)

6 x 10 (5/5) seated DB strict press

Metcon (Time)

5 rounds for time:

300m row

20 wall ball

15 pull-up

10 SH2OH

L1: 45/35

L2: 95/65

L3: 135/95

190114

CrossFit9 – WOD

Skill

Front Squat (5 x 5)

3 x 25 banded good morning

Metcon

Metcon (Time)

For time:

50 double under

30 hang power clean (L2: 95/65, L3: 115/85)

30 push-ups

75 double unders

20 hang power cleans (L2: 115/85, L3: 135/95)

20 push-ups

100 double unders

10 hang power clean (L2: 135/95, L3: 165/125)

10 push-ups

L1: 45/35, keep same weight

On the News: Fees Waived for Members Impacted by Federal Shutdown

CrossFit9 is waiving fees for members who are federal government workers whose pay is affected by the current government shutdown. We're committed to doing so for the entirety of the shutdown.

We emailed our members earlier this week to let them know, and we're thrilled at the community's response. Not only are 9'ers donating to help those affected (see below!), other businesses in the area have reached out to tell us they're so inspired, they're doing the same thing.

Spectrum Bay News 9 caught wind, and they asked to include us in their latest story on the local response to the shutdown.

Want to Help?

CrossFit9 and 9HIIT members are donating gift cards for necessities like groceries.

If you'd like to donate, please drop your gift cards in the fish bowl on the office desk. We'll make sure they get to affected members.

Affected by the Shutdown?

If you're a member whose pay is currently affected by the federal government shutdown, please reach out to us via email.

190112

CrossFit9 – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

30 minute AMRAP:

1000m row

50 wallball

40 sit-up or GHD

30 pull-up

20 SH2OH

400m run

L1: 45/35

L2: 95/65

L3: 135/95

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190111

CrossFit9 – WOD

Skill

Strict Press (7 x 3)

6 x 2 Turkish get-up between sets

(L+R = 2)

Metcon

Crossfit Games Open 18.3 (Ages 16-54) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 115/80 lb

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches 50/35 lb

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes

Crossfit Games Open 18.3 Masters (55+) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 75/55 lb

100 double-unders

12 chest-to-bar pull-ups

100 double-unders

20 dumbbell snatches 35/20 lb

100 double-unders

12 chest-to-bar pull-ups

Time cap: 14 minutes

Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)

2 rounds for time of:

100 single-unders

20 overhead squats 45/35 lb

100 single-unders

12 chin-over-bar pull-ups

100 single-unders

20 dumbbell snatches 35/20 lb

100 single-unders

12 chin-over-bar pull-ups

Time cap: 14 minutes