CrossFit9 – CrossFit WOD
Skill
Skill (No Measure)
Ring Muscle Up or Handstand Practice
Metcon
Metcon (AMRAP – Rounds and Reps)
25 minute AMRAP
800-m run
10 ring muscle-ups
10 wall walks
20 DB snatches, right (50/35)
20 DB snatches, left
CrossFit WOD – Wed, Apr 2
CrossFit9 – CrossFit WOD
Weightlifting
Front Squat (5 x 5 )
Metcon
Metcon (Calories)
EMOM 14:
Min. 1 | 10 toes to bar
Min. 2 | :30 row, or ski sprint
Score = total cals
CrossFit WOD – Tue, Apr 1
CrossFit9 – CrossFit WOD
Sled Push & Pull
Superset
Sled Push
Heaviest Possible One Way
Sled Pull (4 x 200m)
Bodybuilder Fran (Weight)
21-15-9
Bench Press
Bent Over Rows
Max weight for each while staying unbroken. Can set up different barbells and share between partners.
Goal: max effort for every set (near failure)
CrossFit WOD – Mon, Mar 31
CrossFit9 – CrossFit WOD
Strength
Metcon (No Measure)
Deadlift and hang clean positional work
Metcon
Metcon (Time)
5 rounds for time of:
18/15 cal bike erg
12 deadlifts (155/105)
9 hang power cleans (155/105)
same weight for both barbell movements
CrossFit WOD – Sat, Mar 29
Announcements
🚨 Weekend Classes ‼️ Sat/Sun March 29th & 30th
Saturday – 7am CF & 9FIT
Sunday – 7am CF & 9FIT
We are hosting The Birdbox Coaching Development Seminar for our coaches to attend together. We know it sucks to be closed for the weekend, but we are making strides to level up our coaching for you in the long term!
Come at 7am! OR use this as an opportunity to get out in the real world and be active! Go for a long run, bike, or walk. Hit a yoga class, or get out to the beach for the day. Put your fitness to use, and we will get back at it with you on Monday!
CrossFit9 – CrossFit WOD
Metcon (No Measure)
3 Rounds for time
60 Waking Lunge
50 Sit ups
40 Mtn Climbers
30 Push ups
20 Squat jumps
10 Plank up-downs
30 Minute time cap
CrossFit WOD – Fri, Mar 28
Announcements
🚨 Weekend Classes ‼️ Sat/Sun March 29th & 30th
Saturday – 7am CF & 9FIT
Sunday – 7am CF & 9FIT
We are hosting The Birdbox Coaching Development Seminar for our coaches to attend together. We know it sucks to be closed for the weekend, but we are making strides to level up our coaching for you in the long term!
Come at 7am! OR use this as an opportunity to get out in the real world and be active! Go for a long run, bike, or walk. Hit a yoga class, or get out to the beach for the day. Put your fitness to use, and we will get back at it with you on Monday!
CrossFit9 – CrossFit WOD
Skill
800m Run (Time)
Max Effort 800m Run
400m Farmer’s Carry (Time)
L1: B/P
L2: G/Y
L3: R/G
Metcon
Metcon (AMRAP – Reps)
3 rounds of:
2 minute sprint on bike (cal)
2 minutes of sit-ups.
2 minutes of kb swings.
2 minutes of rest
All out for max reps
CrossFit WOD – Thu, Mar 27
Announcements
🚨 Weekend Classes ‼️ Sat/Sun March 29th & 30th
Saturday – 7am CF & 9FIT
Sunday – 7am CF & 9FIT
We are hosting The Birdbox Coaching Development Seminar for our coaches to attend together. We know it sucks to be closed for the weekend, but we are making strides to level up our coaching for you in the long term!
Come at 7am! OR use this as an opportunity to get out in the real world and be active! Go for a long run, bike, or walk. Hit a yoga class, or get out to the beach for the day. Put your fitness to use, and we will get back at it with you on Monday!
CrossFit9 – CrossFit WOD
Strength
Shoulder Press (5 x 3)
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP
20 Dips
20 DB walking lunge steps
20 DB Push-press
20 DB Rows
20s Handstand Hold
20 air squats
CrossFit WOD – Wed, Mar 26
Announcements
🚨 Weekend Classes ‼️ Sat/Sun March 29th & 30th
Saturday – 7am CF & 9FIT
Sunday – 7am CF & 9FIT
We are hosting The Birdbox Coaching Development Seminar for our coaches to attend together. We know it sucks to be closed for the weekend, but we are making strides to level up our coaching for you in the long term!
Come at 7am! OR use this as an opportunity to get out in the real world and be active! Go for a long run, bike, or walk. Hit a yoga class, or get out to the beach for the day. Put your fitness to use, and we will get back at it with you on Monday!
CrossFit9 – CrossFit WOD
Clean and Muscle Up Technique (No Measure)
15 – 20 min practice and drills
Positional mobility & strength work
Metcon
Metcon (Checkmark)
3 rounds:
250 meter Row
Power clean – round 1: 21 reps; r ound 2: 15 reps round 3: 9 reps
250 meter Row
Muscle-up round 1: 5 reps; r ound 2: 4 reps round 3: 3 reps
250 meter Row
Strict Pull-ups, max set each round
CrossFit WOD – Tue, Mar 25
Announcements
🚨 Weekend Classes ‼️ Sat/Sun March 29th & 30th
Saturday – 7am CF & 9FIT
Sunday – 7am CF & 9FIT
We are hosting The Birdbox Coaching Development Seminar for our coaches to attend together. We know it sucks to be closed for the weekend, but we are making strides to level up our coaching for you in the long term!
Come at 7am! OR use this as an opportunity to get out in the real world and be active! Go for a long run, bike, or walk. Hit a yoga class, or get out to the beach for the day. Put your fitness to use, and we will get back at it with you on Monday!
CrossFit9 – CrossFit WOD
Running
400m Run (Time)
Max Effort 400m Run
3 x 400m run
Metcon
Metcon (Time)
4 rounds for time:
10 push press
10 front squats
20 box jump
rest 1 min between rounds
unbroken on the barbell push press straight into front squats.
Sprint each round, then take 1 min rest
CrossFit WOD – Mon, Mar 24
Announcements
GYM CLOSED March 29th & 30th
We are hosting The Birdbox Coaching Development Seminar for our coaches to attend together. We know it sucks to be closed for the weekend, but we are making strides to level up our coaching for you in the long term!
Use this as an opportunity to get out in the real world and be active! Go for a long run, bike, or walk. Hit a yoga class, or get out to the beach for the day. Put your fitness to use, and we will get back at it with you on Monday!
CrossFit9 – CrossFit WOD
Strength
Thruster (3 Sets:
15 – 12 – 9 – 6)
Rest 2-4 min between each set.
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minutes AMRAP
8 dips
10 DB bench
12 Romanian Deadlifts