Accessory: Banded tricep pushdown 3 x 15
14 minute AMRAP:
12/10 calorie echo bike
9 handstand push-ups
6 front squats
L1: 45/35
L2: 115/85
L3: 175/115
25 minute AMRAP:
In teams of 2, alternating rounds:
100m run
10 single arm DB hang clean + jerk
6 burpee box jump overs
L1: 25/15+
L2: 35/25+
L3: 50/35+
Score = # of total rounds
Pick your poison
For time:
70 calorie row, 60 calorie ski or 50 calorie echo bike
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
Can sub run for 400m ski or 500m row
L1: 4-5 rounds
We're OPEN for these special Labor Day hours!
All athletes (9FIT and CrossFit) will work out together in the main room and parking lot.
Reservations are required, and open 48 hours ahead of classtime.
7:30–11:00 AM in the small room.
We will observe normally scheduled hours on Saturday, Sunday, and Tuesday. Please see Wodify.
We're happy to have you train with us! We require a prior reservation, so please plan ahead. It takes a quick minute to sign up here, and then you're set to go for an easy peasy check-in.
https://youtu.be/GZAKFRNtxLY
Accessory: 4 x 12 banded glute bridges
For time:
21*15*12*9*
DB snatches (per arm)
Box jump (24/20″)
*200m sled pull (with large class, some athletes can begin with sled pull. Must complete 4 total pulls)
L1: 15/10+
L2: 35/25+
L3: 50/35+
Accessory: 3 x 15 band or bar good mornings
4 rounds x 4 minute AMRAP:
14/12 calorie ski or row
14 front rack lunges
Max thrusters
Rest 90 seconds between
L1: 45/35
L3: 75/55
L3: 95/65
Score = total number of thrusters
4 rounds for time:
500m row
100m farmer carry
12 bench press
3 rope climbs
L1: 45/35; Y/B; 3 rounds
L2: 95/65; G/Y+
L3: 135/95; R+/G+
3 seconds down
3 second hold
Explosive up
Accessory: 3 x 10-15 deficit calf raises
7 rounds for time:
3 ring muscle ups
6 deadlifts
10/8 calorie echo bike or 12/10 calorie ski
L1: 95/65; 6 ring dips
L2: 225/155
L3: 255/175
12 minute EMOM:
3+ strict pull-ups
L1: 5+ rack pull-ups or true ring rows
L2: 3+ strict pull-ups
L3: 5+ strict pull-ups
20 minute AMRAP:
5 shoulder to overhead
10 burpees over bar
15 back squats
20 double unders
L1: 45/35
L2: 95/65
L3: 135/95
In teams of 2…
28 minute AMRAP:
1000m ski or row
70 KB swings
50 toes to bar
30 hang squat cleans
L1: 45/35
L2: 115/85
L3: 155/105