CrossFit9 – CrossFit WOD

Strength

Front Squat (5 x 10 @ 65-75% )

Metcon

Metcon (Time)

For Time

*21*15*9*

Shoulder to overhead

*500m row or echo bike
L1: 45/35

L2: 95/65

L3: 135/95

CrossFit9 – CrossFit WOD

Strength

Front Squat (5 x 10 @ 65-75% )

Metcon

Metcon (Time)

For Time

*21*15*9*

Shoulder to overhead

*500m row or echo bike
L1: 45/35

L2: 95/65

L3: 135/95

Turkey Trot Prep

800m Run (Time)

Max Effort 800m Run
Record your time

CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

20 Minute EMOM

2 Power Clean

+ 1 Squat Clean

Increase weight every 5 minute window
L1: 45/35 +

L2: 95/65 → 115/85 → 135/95 → 155/125

L3: 115-85 → 135/95 → 165/115+ → 185/125

Metcon

Metcon (Time)

4 Rounds for time

25 wallballs

400m run

Announcements

Schedule Change 11/4 + 11/5

CrossFit9 will be closed Saturday, November 4th and Sunday, November 5th due to hosting the CrossFit Gymnastics Course.

Weekend Schedule:

Saturday 11/4 : 8:30am and 9:30am – Community workouts at Bayboro Brewing!
Sunday 11/5: 9am – CF9 Beach Day – Treasure Island Beach

CrossFit9 – CrossFit WOD

Workout at Bayboro

Teams of Two (AMRAP – Reps)

35 minutes AMRAP

In Teams of 2,

20 Plate Clean and Jerk*

20 Overhead Plate Walking Lunges

20 Burpees

20 Kettlebell Swings*

20 KB Goblet Squat
Starting point are indicated by * = plate of KB

Announcements

Schedule Change 11/4 + 11/5

CrossFit9 will be closed Saturday, November 4th and Sunday, November 5th due to hosting the CrossFit Gymnastics Course.

Weekend Schedule:

Saturday 11/4 : 8:30am and 9:30am – Community workouts at Bayboro Brewing!
Sunday 11/5: 9am – CF9 Beach Day – Treasure Island Beach

CrossFit9 – CrossFit WOD

Strength

Back Squat (5 x 10)

Metcon

Metcon (Time)

15 minute AMRAP

12 powers snatches

20 wall balls
L1: 45/35

L2: 95/65

L3: 115/85

Turkey Trot Prep

800m Run (Time)

Max Effort 800m Run
record time for 800m benchmark

Announcements

Schedule Change 11/4 + 11/5

CrossFit9 will be closed Saturday, November 4th and Sunday, November 5th due to hosting the CrossFit Gymnastics Course.

Weekend Schedule:

Saturday 11/4 : 8:30am and 9:30am – Community workouts at Bayboro Brewing!
Sunday 11/5: 9am – CF9 Beach Day – Treasure Island Beach

CrossFit9 – CrossFit WOD

Strength

Bench Press (6 x 3)

Metcon

Metcon (Time)

For time

500m row or 20/16 echo bike

5 Rope Climb

400m Row or 16/12 echo

4 Rope Climb

300m Row or 12/8echo

3 Rope Climb

200m Row or 10/6 echo

2 Rope Climb

100m Row or 6/4 echo

1 Rope Climb

Announcements

Schedule Change 11/4 + 11/5

CrossFit9 will be closed Saturday, November 4th and Sunday, November 5th due to hosting the CrossFit Gymnastics Course.

Weekend Schedule:

Saturday 11/4 : 8:30am and 9:30am – Community workouts at Bayboro Brewing!
Sunday 11/5: 9am – CF9 Beach Day – Treasure Island Beach

CrossFit9 – CrossFit WOD

Strength

Barbell Hip Thrusts (6 x 6-8)

http://youtu.be/mvBTGx5zu5I

Bar Muscle-ups (15-20 Minutes of practice and progressions)

Score = max unbroken set

Do not have to attempt, but this can be a benchmark if you want it to be

Metcon

Metcon (Time)

4 Rounds for time

2-way Sled Push – 3 plates

50 Air Squats

2 Bar Muscle-Ups
L3: 5 plates; 100 squats; 5 BMU

Announcements

Schedule Change 11/4 + 11/5

CrossFit9 will be closed Saturday, November 4th and Sunday, November 5th due to hosting the CrossFit Gymnastics Course.

Weekend Schedule:

Saturday 11/4 : 8:30am and 9:30am – Community workouts at Bayboro Brewing!
Sunday 11/5: 9am – CF9 Beach Day – Treasure Island Beach

CrossFit9 – CrossFit WOD

Strength

Back Rack Lunge (4 x 10 per side)

Metcon

Metcon (Time)

4 rounds for time

500 Bikerg

30 KB Swing

15 HSPU
L2 35/25

L3 50/35

Announcements

Schedule Change 11/4 + 11/5

CrossFit9 will be closed Saturday, November 4th and Sunday, November 5th due to hosting the CrossFit Gymnastics Course.

We will have community workouts in the park! Please standby for details.

CrossFit9 – CrossFit WOD

Weightlifting

Overhead Squat (5 x 5)

Can modify to front squat

Metcon

Metcon (Time)

For Time

*15*12*9*6

Power Cleans

*400 run or 500 row
Weight increase each set of cleans

L1: 45/35, 65/55 95/65 +

L2: 95/65, 115/75, 135/95, 155/125

L3: 135/95,165/105,185/125, 205/135

Announcements

Schedule Change 11/4 + 11/5

CrossFit9 will be closed Saturday, November 4th and Sunday, November 5th due to hosting the CrossFit Gymnastics Course.

We will have community workouts in the park! Please standby for details.

CrossFit9 – CrossFit WOD

Strength

Strict Press (4 x 8)

Metcon

Metcon (No Measure)

For time:

15-12-9-6-3

Deadlift

30-24-18-12-6

Air Squat

Cash Out:

400m Farmer Carry