Announcements

New Class Time!

Due to popular demand, we’re adding a 4:30 pm 9FIT class on Tuesdays!

That means 9FIT 4:30 will be available MTWF.

Don’t forget, if you invite a friend, they’ll get their first 9FIT free at 9fitstpete.com!

Get Lois to WheelWOD Fundraiser

Sat. Oct. 14th – 7:30am, 8:30am, 9:30am CF + 9FIT Workouts

Reserve class under “Special Events” tab

CrossFit9 – CrossFit WOD

Lois WheelWOD Fundraiser

Adaptive workout  (AMRAP – Rounds and Reps)

Teams of two:

30 minutes AMRAP:

25 Cal Ski*

40 Wallballs (14/10)

30 Box step ups/ jump (using one leg only)

20 single arm ring rows

10 Deadlift (125/95)

20 Burpees

30 Push ups

40 KB Swings

25 Cal Echo Bike*
*using one arm on skier and one foot + one arm on echo bike

Announcements

New Class Time!

Due to popular demand, we’re adding a 4:30 pm 9FIT class on Tuesdays!

That means 9FIT 4:30 will be available MTWF.

Don’t forget, if you invite a friend, they’ll get their first 9FIT free at 9fitstpete.com!

Get Lois to WheelWOD Fundraiser

Sat. Oct. 14th – 7:30am, 8:30am, 9:30am CF + 9FIT Workouts

Reserve class under “Special Events” tab

CrossFit9 – CrossFit WOD

Skill

Turkish Get Up (5 x 2 per side)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

400m Run

30 Wall Ball

15 Power Snatches
L1: 45/35

L2: 95/65

L3: 115/85

Announcements

New Class Time!

Due to popular demand, we’re adding a 4:30 pm 9FIT class on Tuesdays!

That means 9FIT 4:30 will be available MTWF.

Don’t forget, if you invite a friend, they’ll get their first 9FIT free at 9fitstpete.com!

CrossFit9 – CrossFit WOD

Strength

Strength (No Measure)

Strict Pull-Ups / Bar Muscle Ups

L3: 5 x 2-3 reps

Pullover + Eccentric strict bar muscle up

L2: 5 x 5

Strict Chest to Bar Pull-Ups

L1: 5 x 5

Pull-ups w/ toe spot or partner spot
Accessory:

30 sec arch hold between sets

Metcon

Metcon (Time)

4 rounds for time

10 Deadlifts

10 Feet elevated ring rows

25/20 Cal Echo Bike
Score: Time

L1: 95/65

L2: 225/155

L3: 275/185; 15 ring rows

CrossFit9 – CrossFit WOD

Strength

Front Squat (5 x 3 for quality tempo, not weight)

5 sec negative, 5 sec hold in bottom

Goal is ass to grass with upright chest

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

12 SA Kettlebell swings – right

12 SA Kettlebell swings – left

15 Box Jumps

9 KB Thrusters – right

9 KB Thrusters – left
Score: Rounds & Reps

L1: B/P

L2: Y/B

L3: G/Y; 30/24

Scale box height in order to jump

CrossFit9 – CrossFit WOD

Strength

Romanian Deadlift (RDL) (5 x 8
3 sec negative each rep
)

Metcon

Metcon (Time)

4 rounds for time

15 Cal row

15 Toes to bar

15 Push press
TC: 16 minutes

Score: Time

L1: 45/35

L2: 95/65

L3: 115/105

CrossFit9 – CrossFit WOD

Strength

Weighted Step-ups (Front Rack Step Up
3 x 6R/6L
*extra set on the weaker side)

Rest 30 sec between legs

Increase weight each set

Height of box slightly above knee height

Metcon

Metcon (2 Rounds for time)

At 0:00

21-15-9

Hang power clean

Burpee over bar

At 10:00

12-9-6

Squat clean

Burpee over bar
TC: 20 minutes

L1: 45/35 –> 65/55

L2: 95/65 –> 135/95

L3: 135/95 –> 165/115

CrossFit9 – CrossFit WOD

Metcon

Team Workout (AMRAP – Rounds and Reps)

In Teams of Two,

30 Minute AMRAP

10 Pull-ups

10 Box jumps

200m Run together
Partner completes pull-ups and box jumps while other rests, then run together each time

After every 2 rounds (one round per person), partners must perform 3 Synchro wall walks

CrossFit9 – CrossFit WOD

Strength

Strength (Time)

Superset x 4 Rounds

A1) 8-12 Bent Over Row

A2) 8-12 Reverse Fly

A3) 8-12 Bicep Curls

Rest 2-3 minutes between rounds
Increase weight each set if possible.

Start at 12 reps and as weight increase do fewer reps, but at heavier weight

Metcon

Metcon (AMRAP – Reps)

20 Minute AMRAP

15 Bench Press

200m Farmer Carry

20 Weighted Sit-ups

Down and Back Sled Push
L1: 45/35; B/Y

L2: 115/85; G/Y

L3: 165/115; R/G

CrossFit9 – CrossFit WOD

Strength

Strength (No Measure)

3-4 Rounds:

10 barbell good mornings

20 sec Copenhagen plank per side

30 sec hollow hold

rest 2 minutes between
Increase weight on good mornings each round

Metcon

Metcon (Weight)

EMOM 20 minutes

1. 6 Unbroken Deadlifts

2. 15/12 Cal Bike Sprint

3. 20 Unbroken Wall Balls

4. 15/12 Cal Ski Sprint

CrossFit9 – CrossFit WOD

Gymnastics

Handstand Hold (Accumulate 3 Minutes in HS Hold

Every time you break perform 20 V-Ups)

Scaling Variations:

Plank Hold

2 Minute Hold

10-15 V-ups between

Metcon

Metcon (Time)

21-15-12-9-6-3

Toes to Bar

Cal Row

DB Hang Clean
TC: 18 minutes

Score: Time