Accessory: 3 x 12-15 frog pumps
4 rounds for time: (22 minute cap)
500/400m row
25 wallballs (20/14#)
15 deadlifts
L1: 95/65+
L2: 205/135+
L3: 225/155+
In teams of 2…
30 minute AMRAP:
400m run
6 rope climbs
20 handstand push-ups
30 back squats
L1: 95/65; 12 ground to standing; push-ups
L2: 135/95
L3: 185/125; legless rope climbs, strict HSPU
10 minute AMRAP:
8/6 calorie echo bike or ski
100m farmer carry
15 KB swing
2-3 minutes rest
10 minute AMRAP:
2-way sled push
10 D-ball over shoulder
10 burpees
L1: Y/B; 40/30+
L2: G/Y; 60/50+
L3: R/G; 70/60+
Video Demo: https://youtu.be/q3NLEpCF4-g?t=10m40s
Accessory: 3 x :45 clam shell hold per side
2 rounds for time:
1000m row
25 toes to bar
15 shoulder to overheard
L1: 95/65
L2: 115/85
L3: 155/105
3 rounds:
40/35 calorie echo bike
(or 50/40 calorie bike erg if large class – prefer echo)
Rest 3 minutes between rounds
Score = slowest round
L1: 30/25 calorie echo bike
5 Rounds for Time
3 Cleans (225/155 lb)
200 meter Sprint
20 Kettlebell Snatches (1.5/1 pood) (10 each arm)
2 minutes Rest
In honor of U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012
To learn more about Hall click here
End of front squat cycle! Show us what you’ve got!
20 minutes to find your 1 rep max
For time:
*21*15*9*
Deadlift
Burpees over bar
*30 double unders
L1: 95/65
L2: 205/135+
L3: 225/155+; 50 DU
Week 3 of our snatch cycle. Athletes may choose to work on squat or power snatch during this cycle. The goal is to pick one and build strength/technique.
*Athlete’s choice to work on power or squat snatch.
Reset bar at the floor
Work your way up to a moderately heavy (not more like 75-80% of 1RM) but technically sound set of 3.
Complete all snatch sets before moving to snatch pull.
80-100% of 1RM snatch weight
3 rounds for time:
400m run
15 overhead squats
L1: 45/35
L2: 95/65
L3: 135/95
In teams of 2…
30 minute AMRAP:
30 power clean
30 SH2OH
60 KB swings
60 calorie bike erg or ski
80 box jumps
80 sit-ups
L1: 45/35; B/P
L2: 115/85; G/Y
L3: 175/115; R/G
While Hurricane Ian spared the Tampa Bay area its worst, our southern Gulf Coast neighbors were not so lucky. Donations are desperately needed, and CrossFit9 is partnering with several businesses, organizations, and groups to respond rapidly to the desperate need.
Whether you are local or at a distance, and want to donate supplies or cash, we have charity options for you. Please see below.
Please note that CrossFit9 can only accept in-person cash donations, with which we will buy supplies like those below.
If you would like to donate online, we recommend one of these charitable organizations:
You may drop off supplies at CrossFit9, 2727 6th Ave S now through Sunday, October 16.
(To be collected by BabyCycle)
(To be collected by Partridge Animal Hospital)
Accessory: 3 x 12 lateral raise
4 rounds for time:
400m/350m ski or row
12 front rack lunges
12 chest to bar pull-ups
L1: 45/35; chin over bar or ring rows
L2: 95/65
L3: 135/95