190625

CrossFit9 – CrossFit WOD Skill Strict Press (3 x 4) Push Press (3 x 3) Push Jerk (3 x 2) Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP: 300m row 25 air squat 15 power snatch *Rest one minute after each round.* L1: 45/35 L2: 75/55 L3: 115/85

190624

CrossFit9 – CrossFit WOD Skill Front Squat (6 x 4) Work up to a heavy set of 4 in 20 minutes. Metcon Metcon (Time) For time: 400m run or 500m row followed by 3 rounds: 5 power clean 4 front squat 3 shoulder to overhead 400m run or 500m row followed by 2 rounds: 5… Read more »

190622

CrossFit9 – CrossFit WOD Metcon Metcon (Time) Pride WOD is dedicated to the 49 LGBTQ+ victims of the Pulse Night Club shooting, a hate crime that shook Florida and the entire country on June 12, 2016. Today, we WOD in their honor and memory. For time: 400m run 49 KB swing 49 air squat 49… Read more »

190621

CrossFit9 – CrossFit WOD Skill Bench Press (5 x 3) 4 x 10 bent over row L1: 45/35 L2: 75/55 L3: 95/65 Metcon Metcon (Time) 4 rounds for time: 500m bike erg or 400m ski 50 air squat 15 deadlift 2/1 bar muscle up L1: 95/75; 10 pull-up L2: 205/135 L3: 225/155; 4/2 bar muscle up

190620

CrossFit9 – CrossFit WOD Skill 400m Single Arm Farmer Carry (Time) Single arm KB Farmer Carry, perform 200m on a single side before switching. L1: B/P L2: G/Y L3: R/G Metcon Metcon (Time) For time: 400m run or 500m row 30 squat clean 400m run or 500m row 30 HSPU 400m run or 500m row… Read more »

9’er Story: Nic’s open letter to moms

nic screws postpartum fitness crossfit 9 st pete fl

“I will always remember the year I joined CrossFit9 because it was the same year my daughter was born—2016. I sent my husband down ahead of our big move from Brooklyn to DTSP to find us the perfect home and gym. Instead he found Zack & the rest is history.  I jokingly tell people I… Read more »

190619

CrossFit9 – CrossFit WOD Skill Metcon (AMRAP – Reps) Tabata (8 rounds: 20 sec work/10 sec rest) 1. Burpees 2. Calorie ski or echo bike 3. Skater jumps 4. Hollow rock or ab roll-out *rest 1 minute between movements. Metcon Metcon (Time) 3 rounds for time: (25 minute time cap) 400m run 5 wall walks… Read more »

190618

CrossFit9 – CrossFit WOD Skill Push Jerk (5 x 2) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 16 minutes: 30 double unders 15 pull-ups 10 power snatches L1: 45/35+; 60 single unders L2: 95/65+ L3: 135/95+ Today’s workout focuses on high skill movements (snatch) performed under shoulder fatigue. Pick a strong, consistent pace… Read more »

190617

CrossFit9 – CrossFit WOD Skill Front Squat (8@60%, 6@70%, 2×4@80%, 2×2@90%) Metcon Metcon (Time) 4 rounds: 400m row 15 SH2OH Rest 1 minute between rounds L1: 45/35+ L2: 105/75+ L3: 155/105+ Score the slowest one round. **This WOD is a couplet sprint. Can you lift heavy under cardiovascular fatigue? We’ll put that to the test.

190615

CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) 24 minute AMRAP: 24 goblet squat 12 hang power clean 2/1 bar muscle up 200m run L1: 15 ring row or 10 pull-up; 45/35 L2: 2/1 bar muscle up; 95/65+ L3: 5/3 bar muscle up; 135/95+This workout puts your skills to the test by… Read more »