CrossFit9 – CrossFit WOD Strength Shoulder to Overhead (16 minute EMOM) Any style3 reps every minute OTM for 16 minutes. L1: Technique focus L2: 135+/ 95+ L3: 185+/ 125+ Level 2 + 3, work up in weight and note highest weight (and number of sets at that weight). Metcon For time*: (Time) 1000 M Row… Read more »
CrossFit WOD – Sat, Nov 11
CrossFit9 – CrossFit WOD Metcon Veterans Day Workout (AMRAP – Rounds and Reps) “JENKINS” 40 Minute AMRAP with partner: 50 Burpees 400 meter Run 50 Kettlebel Swings (G / Y ) 400 meter Run 50 Pull-Ups 400 meter Run 50 Push-Ups 400 meter Run
CrossFit WOD – Fri, Nov 10
CrossFit9 – CrossFit WOD Strength Sumo Deadlift (5 x 3) 4 x 10 banded hip trust between sets Metcon Metcon (AMRAP – Rounds and Reps) 18 Minute AMRAP 50 DB OH one arm walking lunges (25/25) 350m Ski 12 Bench pressL1: 15/10; 45/35+ L2: 35/25; 95/65+ L3: 50/35; 135/95+ 800m Run (Time) Max Effort 800m… Read more »
CrossFit WOD – Thu, Nov 9
CrossFit9 – CrossFit WOD Weightlifting Barbell Complex (Weight) Establish a heavy complex 6 x 1 Barbell complex: Snatch High Pull + Pause Power Snatch ( 2 second pause at the knees) + Power Snatch Metcon Isabel (Time) For Time: 30 Snatches, 135# / 95# Turkey Trot Prep 800m Run (Time) Max Effort 800m Run
CrossFit WOD – Wed, Nov 8
CrossFit9 – CrossFit WOD Skill Handstands and L-Sits (Checkmark) Handstand Practice 15-20 minute L-Sit 4-5 x 20-30 sec L-Sit Holds between sets of HS practiceHandstand Variations Handstand holds (box/wall/free/p-bars) Strict HSPU (box/wall facing/freestanding) Handstand Walking (spotting/forward/backward/side to side) L-Sit Variations Tuck SL tuck L-Sit on P-bars L-Sit- on floor L-Sit on Rings Metcon Metcon (AMRAP… Read more »
CrossFit WOD – Tue, Nov 7
CrossFit9 – CrossFit WOD Strength Front Squat (5 x 10 @ 65-75% ) Metcon Metcon (Time) For Time *21*15*9* Shoulder to overhead *500m row or echo bikeL1: 45/35 L2: 95/65 L3: 135/95
CrossFit WOD – Tue, Nov 7
CrossFit9 – CrossFit WOD Strength Front Squat (5 x 10 @ 65-75% ) Metcon Metcon (Time) For Time *21*15*9* Shoulder to overhead *500m row or echo bikeL1: 45/35 L2: 95/65 L3: 135/95 Turkey Trot Prep 800m Run (Time) Max Effort 800m RunRecord your time
CrossFit WOD – Mon, Nov 6
CrossFit9 – CrossFit WOD Skill Metcon (Weight) 20 Minute EMOM 2 Power Clean + 1 Squat Clean Increase weight every 5 minute windowL1: 45/35 + L2: 95/65 → 115/85 → 135/95 → 155/125 L3: 115-85 → 135/95 → 165/115+ → 185/125 Metcon Metcon (Time) 4 Rounds for time 25 wallballs 400m run
CrossFit WOD – Sat, Nov 4
Announcements Schedule Change 11/4 + 11/5 CrossFit9 will be closed Saturday, November 4th and Sunday, November 5th due to hosting the CrossFit Gymnastics Course. Weekend Schedule: Saturday 11/4 : 8:30am and 9:30am – Community workouts at Bayboro Brewing! Sunday 11/5: 9am – CF9 Beach Day – Treasure Island Beach CrossFit9 – CrossFit WOD Workout at… Read more »
CrossFit WOD – Fri, Nov 3
Announcements Schedule Change 11/4 + 11/5 CrossFit9 will be closed Saturday, November 4th and Sunday, November 5th due to hosting the CrossFit Gymnastics Course. Weekend Schedule: Saturday 11/4 : 8:30am and 9:30am – Community workouts at Bayboro Brewing! Sunday 11/5: 9am – CF9 Beach Day – Treasure Island Beach CrossFit9 – CrossFit WOD Strength Back… Read more »