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 »
Chris Goodwin’s CrossFit9 Story
“I never heard of CrossFit. I heard of cross training and crossdressing, but not CrossFit. That was approximately three years ago. From high school, to the military, to becoming a police officer, I always strived to stay in good shape. I grew up in the era of big muscle mags like Flex and Muscle & (nothing… Read more »
Will Schantz’s CrossFit9 Story
“I was a pretty fit guy until I quit playing college tennis. That’s when my focus strayed from health and fitness. Most of my 20s were a mix of partying and minimal studying. CrossFitters would say I “scaled” my college experience… to just shy of a decade. “My fiancee Rachael and I both graduated, and we… Read more »
Mark’s CrossFit9 Story
It started with a promise I made to myself. I vividly remember that I took a glimpse in the mirror. I hardly recognized myself. I used to be athletic when I was younger and I came to realize I had really let myself go physically. At the time I was suffering from chronic back spasms… Read more »