CrossFit WOD – Wed, Nov 22

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CrossFit9 – CrossFit WOD

Strength

Front Squat (5 x 5)

15-20 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

200 Run

10 D-Ball ground to shoulder (heavy)

20 Box jump

10 Man makers
L1: DBs

L2: 35/20+

L3: 50/35

CrossFit WOD – Tue, Nov 21

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Announcements

Holiday Hours

We’re OPEN for special holiday hours impacting the schedule Wednesday, 11/22–Friday, 11/24. Please see the Wodify class schedule for updates and reservations.

We love guests, but please note we require a prior reservation to keep classes running smoothly. Details here.

CrossFit9 – CrossFit WOD

Weightlifting

Complex (Weight)

20 minutes to establish max weight:

Snatch high pull

Squat snatch below knee

squat snatch from floor

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minure AMRAP

6 hang power snatch

6 burpee over bar

500m bike erg 80+ rpm

CrossFit WOD – Tue, Nov 21

Posted by

CrossFit9 – CrossFit WOD

Weightlifting

Complex (Weight)

20 minutes to establish max weight:

Snatch high pull

Squat snatch below knee

squat snatch from floor

Metcon

Metcon (AMRAP – Rounds and Reps)

13 minure AMRAP

6 hang power snatch

8 burpee over bar

500m bike erg 80+ rpm
L1: 45/35

L2: 95/65

L3: 135/95

CrossFit WOD – Mon, Nov 20

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Announcements

Holiday Hours

We’re OPEN for special holiday hours impacting the schedule Wednesday, 11/22–Friday, 11/24. Please see the Wodify class schedule for updates and reservations.

We love guests, but please note we require a prior reservation to keep classes running smoothly. Details here.

CrossFit9 – CrossFit WOD

Strength

Back Rack Lunge (4 x 10

Hip thrust between sets
4 x 6-8)

20-25 minutes

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
8 minute cap

800m Run (Time)

Max Effort 800m Run
or row 1000m

CrossFit WOD – Sat, Nov 18

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CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

30 Minute AMRAP

Buy In: 2 minute L-hang

400m row

30 pull-ups or ring row

60 push up

80 air squats

Cash Out: 800m run (after 30 min)
L3: 20 bmu, 40 hspu, 60 pistols

CrossFit WOD – Sat, Nov 18

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CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

30 Minute AMRAP in team of 2.

Buy In: 2 minute L-hang

400m row

30 pull-ups or ring row

60 push up

80 air squats

Cash Out: 800m run (after 30 min)
L3: 20 bmu, 40 hspu, 60 pistols

CrossFit WOD – Fri, Nov 17

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CrossFit9 – CrossFit WOD

Strength

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

1-Mile Run (Time)

Max Effort 1-Mile Run

CrossFit WOD – Fri, Nov 17

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CrossFit9 – CrossFit WOD

Strength

Overhead Squat (5 x 5)

Modify to front squat

Metcon

Metcon (Time)

For Time

Buy In: 25 hollow rocks

3 Rounds

3 rope climbs

25 med ball cleans

25 kb swings

Cash Out: 800m run

CrossFit WOD – Thu, Nov 16

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CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

2 rounds x 1 minute each of:

Squats

Push-ups

Box jumps

KB Swing

Handstand Hold

Wall balls

Burpees

Double-unders / jump rope

Turkey Trot Prep

800m Run (Time)

Max Effort 800m Run

CrossFit WOD – Thu, Nov 16

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CrossFit9 – CrossFit WOD

Weightlifting

Clean (3 Position Clean Complex
7 x 1

Starting from the top:
1) High hang
2) Hang
3) Floor)

Metcon

Metcon (Time)

For Time

30 box jump

12 clean and jerk

20 box jump

10 clean and jerk

10 box jump

8 clean and jerk
L1: 95/65+

L2: 135/95

L3: 165/115

Turkey Trot Prep

800m Run (Time)

Max Effort 800m Run