CrossFit WOD – Fri, Jan 12

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CrossFit9 – CrossFit WOD

Strength

Overhead Squat (5 x 2)

Metcon

Metcon (Time)

3 Rounds for time

200 Farmer carry

300m Ski

3 Wall Walk

30 DB Snatch (15/15)
L1: KB

L2: 75/55

L3: 95/65

Finisher (No Measure)

3 rounds:

20 bicep curls

20 ab rollout

CrossFit WOD – Thu, Jan 11

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CrossFit9 – CrossFit WOD

Olympic Weightlifting

Clean (1 rep max)

Start a new Clean cycle

Metcon

Metcon (Time)

14 Minute AMRAP

12 Handstand Push Up

12 Back Rack Lunges

24 Sit-up
L1: 45/35

L2: 115/85

L3: 185/125; GHD

CrossFit WOD – Wed, Jan 10

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CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

Tabata (8 rounds x 20 sec work / 10 sec rest)

Echo bike

Deadlift

Ring Muscle Up or Dips

Bar facing burpees

Rest 1 minute between movements

CrossFit WOD – Wed, Jan 10

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CrossFit9 – CrossFit WOD

Skill

1000m Bike Erg (Time)

1000m Max Effort Sprint
4 x 1000m Bike Erg or 400m Run

1:1 rest

Metcon

Metcon (AMRAP – Reps)

Tabata (8 rounds x 20 sec work / 10 sec rest)

Box jumps

Double-Unders

Ring Muscle Up or Dips

Deadlifts

Rest 1 minute between movements
L1: 95/65

L2: 135/95

L3: 185/125

CrossFit WOD – Mon, Jan 8

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CrossFit9 – CrossFit WOD

Skill

Bench Press (7 x 3)

Bent Over Row (5 x 6)

Metcon

Metcon (4 Rounds for reps)

Complete as many reps as possible in 4 minutes of:

3 hang power cleans

6 shoulder-to-overheads

9 lateral burpees over the bar

12 pull-ups

*Rest 2 minutes between rounds. Repeat for a total of 4 cycles.

RX: 135/95

CrossFit WOD – Fri, Jan 5

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CrossFit9 – CrossFit WOD

Strength

Back Rack Lunge (6 x 8 (4/4))

Metcon

Metcon (Time)

3 rounds for time:

60 double unders

40 single arm alt. DB C&J (20/20)

20 pull-ups
L1: 25/15+

L2: 35/25+

L3: 50/35+; 10/5 BMU

CrossFit WOD – Thu, Jan 4

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CrossFit9 – CrossFit WOD

Weightlifting

Snatch (One Rep Max)

Metcon

Metcon (AMRAP – Reps)

12 Minute AMRAP

2-4-6-8-10-…

Power Snatches

Box jump
L1: 45/35

L2: 75/55

L3: 115/85

CrossFit WOD – Wed, Jan 3

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Announcements

Holiday Hours! 🎄

Happy holidays, 9’ers! Check out our holiday hours below and reserve your spot up to 48 hours in advance. If you plan to bring a guest with you, please help us streamline their arrival by booking their drop in ahead of time.

New Year’s Eve: Normal hours

New Year’s Day: CLOSED

January 2nd: No 5am class, otherwise normal schedule

CrossFit9 – CrossFit WOD

Strength

Front Squat (6 x 3)

Metcon

Metcon (Time)

3 rounds for time

500m Row

15 Deadlift

15 Handstand Push-up

L1: 45/35

L2: 205/135

L3: 1:50 average 500m pace

CrossFit WOD – Tue, Jan 2

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Announcements

Holiday Hours! 🎄

Happy holidays, 9’ers! Check out our holiday hours below and reserve your spot up to 48 hours in advance. If you plan to bring a guest with you, please help us streamline their arrival by booking their drop in ahead of time.

New Year’s Eve: Normal hours

New Year’s Day: CLOSED

January 2nd: No 5am class, otherwise normal schedule

CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

4 Rounds for Time

200m D-ball carry (heavy)

10 Clean and Jerk

3 Rounds of Cindy*
*1 Round of Cindy =

5 Pull-ups

10 Push-ups

15 Air Squats

L1: 45/35+

L2: 115/85

L3: 135/95