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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 »

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 »

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

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

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 »

CrossFit9 – CrossFit WOD Strength Bench Press (5 x 3) Accessory: Single Arm Overhead Carry 3 x 50m per side Metcon Metcon (Time) For Time 2 Rounds: 25 Cal Echo 150 Double-unders 15 Power Snatch 25 Cal Ski Score: Time TC: 20 minutesL1: 45/35; 10/8; single under L2: 95/65 L3: 115/85

CrossFit9 – CrossFit WOD Metcon Back Squat (5 x 1 @ 90%) Metcon Metcon (Time) 1-2-3-4-5-6-7-8-9-10 Front Squat Kipping Pull-upsL1: 45/35; ring rows/jumping pull-up L2: 95/65 L3: 135/95

CrossFit9 – CrossFit WOD Benchmark A: Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#5 Minute Cap L1: 20 Clean and Jerks L2: Scale weight as needed Rest at least 5 Minutes before next workout – everyone starts together B: Metcon (Time) 3 Rounds For Time: 400m Run 24 DB Snatch (12/12) 14… Read more »

CrossFit9 – CrossFit WOD Metcon Team WOD (Time) Partner “DT” 10 Rounds For Time: 12 Deadlifts 9 Hang Power Cleans 6 Shoulder to Overhead Rest 3 minutes Accumulate 800m of Suitcase Carry with partner

CrossFit9 – CrossFit WOD Strength Barbell Hip Thrusts (4 x 8-12 ) http://youtu.be/mvBTGx5zu5IPerform as superset Weighted Step-ups (4 x 8-12 per leg ) DBs or KBs in hands or front rack Perform as superset Metcon Metcon (Time) 18 Min AMRAP 15/12 Echo Bike 15 DB Bench Press 15 Ring Rows Sled Push Down and BackL1:… Read more »