CrossFit9 – CrossFit WOD Weightlifting Front Squat (1 rep Max) Alternative 6 x 3 Metcon Metcon (3 Rounds for reps) 3 rounds for reps 1 min Max DB Thrusters 1 min Max Cal Row 1 min Max DB Hang Cleans 1 min Max Toes to Bar 1 min RestL1: 2 x 15/10 L2: 2 x… Read more »
CrossFit WOD – Tue, Sep 5
CrossFit9 – CrossFit WOD Skill Extended Skill Warm Up (No Measure) Power Clean Loading Phase/Extended Practice – Build to heavy set of 5 for the workout Bar Muscle Up Warm Up/Practice Metcon Metcon (AMRAP – Reps) 5 rounds for time (Each round is a sprint and done unbroken) 10 Box Jumps 5 Power Cleans 3-5… Read more »
CrossFit WOD – Mon, Sep 4
Announcements Labor Day Hours We are OPEN Monday 9/4 for the following class times: 7:30 AM 8:30 AM 9:30 AM These will combine all CrossFit and 9FIT athletes. Have a safe and happy holiday! CrossFit9 – CrossFit WOD Labor Day Partner Workout Complete in Teams of Two split reps evenly, run together Bert (Time) For… Read more »
CrossFit WOD – Sat, Sep 2
Announcements Labor Day Hours We are OPEN Monday 9/4 for the following class times: 7:30 AM 8:30 AM 9:30 AM These will combine all CrossFit and 9FIT athletes. Have a safe and happy holiday! CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) In Teams of Two, 30 Minute AMRAP 30 Slam Balls… Read more »
CrossFit WOD – Fri, Sep 1
CrossFit9 – CrossFit WOD Weightlifting Snatch (Work up to a RPE 9/10 for the day ) Scaling 6 x 3 Metcon Metcon (Time) 10 Rounds for time: 200m Run 3 Ring Muscle UpsL1: 5 Rounds of: 200m Run 6 Ring row + 6 jumping dips) L2: 2 Ring Muscle Ups
CrossFit WOD – Thu, Aug 31
Announcements 🌀 Idalia Updates 🌀 We reopen for normal hours Thursday 8/31! Be safe, and be kind, #9Nation. ❤️ CrossFit9 – CrossFit WOD Weightlifting Clean (12 Minute EMOM 1 Clean Pull 2 Squat Clean ) Build to a heavy 2 rep Metcon Metcon (Time) For time 50 SA DB Overhead Squat 50 Cal Echo… Read more »
CrossFit WOD – Tue, Aug 29
CrossFit9 – CrossFit WOD Gymnastics Gymnastics (Checkmark) 5-10 sets 1-3 PulloversTC: 15 minutes Score: Checkmark Scaling options Beginner: Assisted with box or partners or Body rows @ as horizontal as possible Intermediate Assisted with box/ Partner () Metcon Metcon (AMRAP – Rounds and Reps) 5 rounds for time 200m Run 20 Sumo Deadlift High Pulls… Read more »
CrossFit WOD – Mon, Aug 28
CrossFit9 – CrossFit WOD Weightlifting Back Squat (3 @87% 2 @90% 1 @92% 3 @87% 2 @92% 1 @95% Rest 2-3 minutes between sets No Fails! ) TC: 18 minutes Score: Weight on sets of 1 rep Scaling options Beginner: 6 x 3 @ tempo 3.1.X.1 Metcon Metcon (AMRAP – Rounds and Reps) 4 x… Read more »
CrossFit WOD – Sat, Aug 26
CrossFit9 – CrossFit WOD Metcon Team Workout (Time) In Teams of 2 5 rounds for time: 20 Front Rack Lunges 40 Cal Row 60 Burpee over barTC: 30 minutes Score: Time L1: 45/35 L2: 95/65 L3: 135/95 ()
CrossFit WOD – Fri, Aug 25
CrossFit9 – CrossFit WOD Strength Bench Press (5 x 5) Metcon Metcon (Time) For time 100 Double Unders 50 Toes to Bar or GHD Sit-Ups 40 DB Snatch (50/35) 30 Kettlebell Swings (G/Y) 20 Handstand Push-Ups 10 Cal Echo Bike 100 Double UndersRx: As written