Category: Uncategorized

Announcements Holiday Hours We’re OPEN for special holiday hours impacting the schedule Wednesday, 11/22–Friday, 11/24. Please see the Wodify class schedule for updates and reservations. We love guests, but please note we require a prior reservation to keep classes running smoothly. Details here. CrossFit9 – CrossFit WOD Weightlifting Complex (Weight) 20 minutes to establish max… Read more »

CrossFit9 – CrossFit WOD Weightlifting Complex (Weight) 20 minutes to establish max weight: Snatch high pull Squat snatch below knee squat snatch from floor Metcon Metcon (AMRAP – Rounds and Reps) 13 minure AMRAP 6 hang power snatch 8 burpee over bar 500m bike erg 80+ rpmL1: 45/35 L2: 95/65 L3: 135/95

Announcements Holiday Hours We’re OPEN for special holiday hours impacting the schedule Wednesday, 11/22–Friday, 11/24. Please see the Wodify class schedule for updates and reservations. We love guests, but please note we require a prior reservation to keep classes running smoothly. Details here. CrossFit9 – CrossFit WOD Strength Back Rack Lunge (4 x 10 Hip… Read more »

CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) 30 Minute AMRAP Buy In: 2 minute L-hang 400m row 30 pull-ups or ring row 60 push up 80 air squats Cash Out: 800m run (after 30 min)L3: 20 bmu, 40 hspu, 60 pistols

CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) 30 Minute AMRAP in team of 2. Buy In: 2 minute L-hang 400m row 30 pull-ups or ring row 60 push up 80 air squats Cash Out: 800m run (after 30 min)L3: 20 bmu, 40 hspu, 60 pistols

CrossFit9 – CrossFit WOD Strength The CrossFit Total (Total Weight) Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max) 1-Mile Run (Time) Max Effort 1-Mile Run

CrossFit9 – CrossFit WOD Strength Overhead Squat (5 x 5) Modify to front squat Metcon Metcon (Time) For Time Buy In: 25 hollow rocks 3 Rounds 3 rope climbs 25 med ball cleans 25 kb swings Cash Out: 800m run

CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Reps) 2 rounds x 1 minute each of: Squats Push-ups Box jumps KB Swing Handstand Hold Wall balls Burpees Double-unders / jump rope Turkey Trot Prep 800m Run (Time) Max Effort 800m Run

CrossFit9 – CrossFit WOD Weightlifting Clean (3 Position Clean Complex 7 x 1 Starting from the top: 1) High hang 2) Hang 3) Floor) Metcon Metcon (Time) For Time 30 box jump 12 clean and jerk 20 box jump 10 clean and jerk 10 box jump 8 clean and jerkL1: 95/65+ L2: 135/95 L3: 165/115… Read more »

CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP 1000m bike erg 20 DB Bech Press 20 D-Balls Over Shoulder 100m Farmer Carry