CrossFit9 – CrossFit WOD Weightlifting Deadlift (1 rep Max) TC: 16 minutes Score: Weight Scaling Options 6 x 2 @ moderate Metcon Metcon (4 Rounds for time) Every 3 mins x 4 Rounds: 15 Hang clean 15 Toes to Bar 15 Bar facing burpeesL1: 45/35 L2: 95/65 L3: 115/85 Extra Accessory Post Chain (Checkmark) 3… Read more »
CrossFit WOD – Tue, Jul 11
CrossFit9 – CrossFit WOD Weightlifting Bench Press (1 rep max) TC: 16 minutes Score: Weight Scaling Options Beginner: 8 x 1 @ moderate Metcon Metcon (Time) 5 RFT 20 KB Swings 400m RunTC: 18 minutes Score: time L1: B/P + L2: G/Y + L3: R/G + Extra Accessory Upper Accessory (Weight) 3 sets 8 Double… Read more »
CrossFit WOD – Mon, Jul 10
CrossFit9 – CrossFit WOD Weightlifting Back Squat (1 rep max) TC: 20 minutes Score: Weight Scaling Options Beginner: 6 x 2 @ moderate Metcon Jackie (Time) For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb.TC: 10 minutes Score: time Scaling Options 4 min row cap – max meter 30 Thrusters… Read more »
CrossFit WOD – Sat, Jul 8
CrossFit9 – CrossFit WOD Metcon Team WOD (Time) In Teams of Two 30 Minute AMRAP 40 Pistols or SL squat variation 40 Burpees 40 Cal Row 40 Toes to Bar 40 Shoulder to Overhead 40 Cal Ski
CrossFit WOD – Fri, Jul 7
Announcements New 9FIT Classes We’re adding NEW 4:30 PM 9FIT classes Monday and Wednesday in the small room. Effective July 1. Class Caps in Effect We generally take a relaxed attitude towards class capacity caps, but our afternoon classes in the small room are starting to get consistently overcrowded. Please: respect the class capacity shown… Read more »
CrossFit WOD – Thu, Jul 6
Announcements New 9FIT Classes We’re adding NEW 4:30 PM 9FIT classes Monday and Wednesday in the small room. Effective July 1. Class Caps in Effect We generally take a relaxed attitude towards class capacity caps, but our afternoon classes in the small room are starting to get consistently overcrowded. Please: respect the class capacity shown… Read more »
CrossFit WOD – Tue, Jul 4
Announcements New 9FIT Classes We’re adding NEW 4:30 PM 9FIT classes Monday and Wednesday in the small room. Effective July 1. Class Caps in Effect We generally take a relaxed attitude towards class capacity caps, but our afternoon classes in the small room are starting to get consistently overcrowded. Please: respect the class capacity shown… Read more »
CrossFit WOD – Mon, Jul 3
Announcements New 9FIT Classes We’re adding NEW 4:30 PM 9FIT classes Monday and Wednesday in the small room. Effective July 1. Class Caps in Effect We generally take a relaxed attitude towards class capacity caps, but our afternoon classes in the small room are starting to get consistently overcrowded. Please: respect the class capacity shown… Read more »
CrossFit WOD – Sat, Jul 1
Announcements New 9FIT Classes We’re adding NEW 4:30 PM 9FIT classes Monday and Wednesday in the small room. Effective July 1. Class Caps in Effect We generally take a relaxed attitude towards class capacity caps, but our afternoon classes in the small room are starting to get consistently overcrowded. Please: respect the class capacity shown… Read more »
CrossFit WOD – Fri, Jun 30
Announcements New 9FIT Classes We’re adding NEW 4:30 PM 9FIT classes Monday and Wednesday in the small room. Effective July 1. Class Caps in Effect We generally take a relaxed attitude towards class capacity caps, but our afternoon classes in the small room are starting to get consistently overcrowded. Please: respect the class capacity shown… Read more »