CrossFit WOD – Mon, Jun 26

CrossFit9 – CrossFit WOD Skill Shoulder Press 8 Minute EMOM 2 Strict Press @ 75% Metcon Metcon (AMRAP – Reps) 5 x 4 minute AMRAP Buy In: 25/20 Cal Row Max rounds and reps of: 12 KBS 8 Toes to Bar Rest 1:30 between intervalsL1: B/P; 20/16 cals; v-up/tuck-up L2: G/Y L3: R/G Score =… Read more »

CrossFit WOD – Sat, Jun 24

CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) In Teams of Two, 30 Minute AMRAP 400m Run (together) 50 Kettlebell Swings 50 Goblet Squats 50 Slam Balls 50 Sit-Ups with Slam Ball 50 Burpees 100 Walking Lunges

CrossFit WOD – Fri, Jun 23

Announcements PrideWOD This Saturday! 3 class times (Crossfit & 9FIT combined): 7:30am 8:30am 9:30am Event Details: https://fb.me/e/4hIV8Pb3h The event is free and open to the public, but we highly suggest directing donations to Metro Inclusive Health: cf9.co/Metro CrossFit9 – CrossFit WOD Weightlifting Weightlifting (Weight) 10 Minute EMOM 1 Clean +1 Hang CleanBuild to a heavy… Read more »

CrossFit WOD – Thu, Jun 22

Announcements PrideWOD This Saturday! 3 class times (Crossfit & 9FIT combined): 7:30am 8:30am 9:30am Event Details: https://fb.me/e/4hIV8Pb3h CrossFit9 – CrossFit WOD Gymnastics Strength Pull-ups (Strict Pull-Ups 5 x 5) L1: 5 x 3 Toe Spot with 3 sec pause at top and 3 sec negative L2: 5 x 5 bodyweight L3: 5 x 5 weighted… Read more »

CrossFit WOD – Wed, Jun 21

Announcements PrideWOD This Saturday! 3 class times (Crossfit & 9FIT combined): 7:30am 8:30am 9:30am Event Details: https://fb.me/e/4hIV8Pb3h CrossFit9 – CrossFit WOD Endurance 800m Run (Time) Max Effort 800m Run2 x 800m Score = best time Sub: 2 x 800m Ski Metcon Metcon (Time) 4 Rounds 8/8 Front Rack Step Ups (barbell) 25 V-Ups 200m Single… Read more »

CrossFit WOD – Tue, Jun 20

Announcements PrideWOD This Saturday! 3 class times (Crossfit & 9FIT combined): 7:30am 8:30am 9:30am Event Details: https://fb.me/e/4hIV8Pb3h CrossFit9 – CrossFit WOD Strength Overhead Squat (4 x 10 ) Metcon (AMRAP – Reps) 3 x 4 Minute AMRAP 21 Cal Row Then max rounds of: 7 Deadlifts 14 Sit-UpsScore = Reps not including Cal Row L1:… Read more »

CrossFit WOD – Mon, Jun 19

Announcements PrideWOD This Saturday! 3 class times (Crossfit & 9FIT combined): 7:30am 8:30am 9:30am Event Details: https://fb.me/e/4hIV8Pb3h CrossFit9 – CrossFit WOD Metcon Emily (Time) 10 rounds for time of: 30 double-unders 15 pull-ups 30 squats 100-m sprint Rest 2 minutesSecond Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was… Read more »

CrossFit WOD – Sat, Jun 17

CrossFit9 – CrossFit WOD Metcon Metcon (Time) 50-40-30-20-10 Box jump overs Kettlebell Swings Cal Ski or EchoTC: 35 minutes Score: Time L1: 40-30-20-10 L2: G/Y L3: R/G

CrossFit WOD – Fri, Jun 16

CrossFit9 – CrossFit WOD Weightlifting Push Jerk (4 x 1 @ 90% ) Alternate Option: 4 x 2 @ moderate Metcon Metcon (Time) For Time 21-15-9 Push Press Burpees over Bar Toes to BarL1: 45/35 L2: 75/55 L3: 95/65 Extra Accessory Accessory (Checkmark) 3 rounds 20 Band pull apart

CrossFit WOD – Thu, Jun 15

CrossFit9 – CrossFit WOD Gymnastics Gymnastics (Checkmark) Ring Muscle Up Practice L1: Stability: 3 x 20 sec Support Hold and Bottom Dip Holds Strength: Ring Push-Ups 4 x 5 and 20 sec hollow hold superset L2: 5 x 1 Jumping Muscle ups with slow negatives L3: Mobility: Skin the cat Strength: Strict Muscle Up Skill:… Read more »