CrossFit9 – WOD Skill Back Squat (7 x 3) Metcon Metcon (Time) 3 Rounds: 5 Shoulder to Overhead 10 Pull-ups Rest 3 Minutes 3 Rounds: 5 Shoulder to Overhead 10 Pull-ups Rest 3 Minutes 3 Rounds: 5 Shoulder to Overhead 10 Pull-ups L1: 45/35+ L2: 135/95 L3: 165/115 *Must take full rest* *If you break… Read more »
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CrossFit9 – WOD Metcon Metcon (Time) 4 Rounds For Time: 30 Wall ball 20 Box step-up with DB (35/20+) 10 Burpees L1: 3 Rounds For Time L3: 5 Rounds For Time
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CrossFit9 – WOD Skill Metcon (Weight) 12 Minute EMOM: Each minute: 3 Cleans (any style, from floor) 3 Front Squat 3 Shoulder to Overhead L1: 45/35 L2: 115/85 L3: 155/105 Metcon Metcon (Time) 3 Rounds For Time: 400 M Run 20 Kettlebell Swings 20 Goblet Squat L2: G/Y No L3
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CrossFit9 – WOD Metcon Metcon (AMRAP – Rounds and Reps) Irma Together: Teams of 2 – 30 Minute AMRAP: 5 Pull-up 10 Burpees 15 Air Squat Only one person works at a time *Must tag back and forth*
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CrossFit9 – WOD Skill Metcon (Weight) EMOM 12 Minutes: ODD: 2/1 Bar Muscle Up EVEN: 3 Squat Clean L1: 45/35, jumping L2: 135/95, 2/1 L3: 185/12, 5/3 Metcon Metcon (AMRAP – Rounds and Reps) 16 Minute AMRAP: 300 M Row 20 Russian twist with ball (20/14) *feet off ground* 10 Shoulder to Overhead L2: 95/65
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CrossFit9 – WOD Skill Front Squat (2×10@50%, 2×8@60%, 2×6@70%, 1×4@80%, 1×2@90%) Metcon Metcon (AMRAP – Rounds) 3 Rounds: 3 Minute AMRAP: 5 Power Snatch 10 Wallball Rest 2 minutes between each round Score = complete rounds *You may restart where you left off in the previous AMRAP* L1: 45/35 L2: 95/65 L3: 115/75
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CrossFit9 – WOD Metcon Metcon (Time) 2 Rounds For Time: 400 M Run 50 Sit-up 40 Push-up 30 Goblet Squat (R/G) 20 Bar Roll out 10 Front Rack Lunges (10/10) R/L L2: 135/95
Top Picks for “Murph” Gear
The annual CrossFit9 Memorial Day “Murph” is coming up Monday, May 29. Are you ready? Even if you’re a minimalist, a few strategic pieces of gear can help you through what’s often called “CrossFit’s hardest workout”. From CrossFit HQ: “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In… Read more »
Kids’ Box Fitness
ANNOUNCING OUR NEW KIDS’ CLASS! Wednesdays, 5 p.m., starting October 16 Ages 5 and up Kids will have a 30-minute workout, followed by 30 minutes of homework help! Coincides with adults’ open gym Sign up here!
Rebecca’s CrossFit9 Story
“I was told to go ‘grab a 400’ with the other foundations students. After I found out what that meant and with my Olivia Newton John sneakers tied tightly, I started out the door running with everyone. I got to about 50 meters when I stopped for some air. I walked the rest of the… Read more »