CrossFit9 – WOD Skill Sumo Deadlift (6 x 3) Metcon Metcon (Time) 4 rounds for time: 10 overhead squat 20 box jump 30 double under L1: 45/35 L2: 75/55 L3: 115/85
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CrossFit9 – WOD Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 28 minute AMRAP: 100 goblet lunge 50 calorie row 30 burpees 10 rope climb
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CrossFit9 – WOD Skill Metcon (AMRAP – Reps) Handstand push-up drills & practice Then… 10 minute EMOM: 5 HSPU L1: pike push-ups from floor or box L2: HSPU L3: deficit HSPU – 2×45/45+25 Metcon Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP: 200m run (20 reps) 20 DB snatch (10/10) 20 front squat L1:… Read more »
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CrossFit9 – WOD Skill Overhead Squat (6 x 3) Metcon Metcon (Time) Buy in: 100 double unders 4 rounds for time: 30 air squat 20 pull-up 10 deadlift Cash out: 100 double unders L1: 135/95 L2: 205/135 L3: 225/155
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CrossFit9 – WOD Metcon Metcon (AMRAP – Rounds and Reps) A. 12 minute AMRAP: 20 med ball clean 20 box jump 20 v-up Rest 5 minutes B. 12 minute AMRAP: 20 hollow rock (or 30 second hollow hold) 20 bicep curl with bar 20 KB swing L2: 45/35; G/Y Rest 5 minutes 800m Run (Time)… Read more »
Jason’s Daily WOD Habit Keeps the Doctor Away
Jason Stewman has the consistency formula down pat, and it’s paying off in multiple ways! Jason, 43, is a long-term health care coordinator. A few years ago he began to find himself bored and lonely in his workouts. “Before CrossFit, I started running 5Ks, and was running 3 to 5 times a week….but it started getting… Read more »
CF9 Stories: Jessica Crushes the “Bulky” Myth
Meet Jessica Zak, one of our CrossFit and CF9 Barbell athletes whose journey can answer the age-old question: Will lifting weights make me bulky?
CF9 Stories: Beyond “Before and After” with Molly
Yes, there are great “before and after” photos involved, but Molly Pritchard’s story is much more than that. As warm and inviting as the Sunshine City itself, Molly is a human sunbeam. Anyone at CrossFit9 will tell you Molly is a tireless cheerleader for her teammates, finder of endless positivity, and just really, genuinely sweet. You’d… Read more »
Movement Tip Monday: The Lower Back Mobility Tool You’re Not Using
If you’re like many athletes, lower back pain can be a big factor in your movement.
Movement Tip Monday: The ABC’s of Upper Back & Shoulder Strength!
Let’s face it: Upper back and shoulder strength is the great divider in these scenarios: