Category: Uncategorized

CrossFit9 – CrossFit WOD Metcon Metcon (Time) In Teams of Two, For Time: Buy In : 1 Mile Run (together) 20 rounds: 8 Sumo Deadlift High Pull 8 Lateral Burpee Over Bar (alternate partner every round) Cash Out: 1 Mile Run (together)TC: 35minutes L1:45/35; 800m run L2:95/65 L3:115/85

CrossFit9 – CrossFit WOD Strength Bench Press (A) Pendlay Row 3 x 8-12 (increase weight each set) Then, B) Bench Press 5 x 5) Complete all sets of Pendlay Row before starting the Bench Press Metcon Metcon (AMRAP – Reps) 4 x 3 min AMRAPs 15/12 Cal Row Max reps of Clean & Jerk in… Read more »

CrossFit9 – CrossFit WOD Gymnastics Gymnastics (Checkmark) 12 Minute EMOM (for quality) 30 sec Shoot Throughs 1-3 Strict Ring Muscle-UpsScaling: Shoot Throughs: Higher the Parallettes the easier (use plates to raise, or perform with boxes) Support holds Reverse Plank Muscle Up: Negatives Low Ring Toe Spot Metcon Metcon (AMRAP – Rounds and Reps) 18 Minute… Read more »

CrossFit9 – CrossFit WOD Weightlifting Snatch (3 x 3 @ 70% 3 x 2 @ 75% 3 x 1 @80%+ ) TC: 20 Mins Score: Weight Beginner 9 x 2 Metcon Metcon (Time) For Time 3-6-9-12-15-18 Front Squats Toes to BarTC: 13 minutes Score: Time L1: 45/35 L2: 95/65 L3: 135/95

CrossFit9 – CrossFit WOD Strength Shoulder Press (5 x 10 @ 60% Rest 60 seconds between sets) OR 6 x 5 RPE 5 Metcon Metcon (Time) For time: 25/20 Cal Echo Bike (sub with 400m Run or Ski) 30 Push-Ups 20 Burpees 40 Deadlift 20 Burpees 30 Push-Ups 25/20 Cal Echo Bike (sub with 400m… Read more »

CrossFit9 – CrossFit WOD Strength Back Squat (Find 3 Rep Max ) TC: 18 minutes OR 5 x 3 @ tempo Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsTime Cap:14 Minute Scaling: Run – Should be no more than2 minutes. If this is not the… Read more »

CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Reps) In Teams of two On a running clock: 0:00-10:00 18*16*14*12* Alternating Power snatch *200m run together 10:00-20:00 18*16*14*12* Front Squats *10/7 Cal Row (Each) 20:00-30:00 4 Rounds: 30 Push Jerk 30 Burpees over barL1: 45/35 L2: 95/65 L3: 135/95 Split reps evenly between partners, andrun together… Read more »

Announcements ArtWalk Pop-Up May 13th! We’re opening the doors to 9’ers and friends for The Warehouse Arts District’s Second Saturday ArtWalk next Saturday, May 13th from 5-9pm! Join us and come support fellow 9’er artists and marketeers. If you are interested in presenting your work/product or have a friend who would be interested, there is… Read more »

Announcements ArtWalk Pop-Up May 13th! We’re opening the doors to 9’ers and friends for The Warehouse Arts District’s Second Saturday ArtWalk next Saturday, May 13th from 5-9pm! Join us and come support fellow 9’er artists and marketeers. If you are interested in presenting your work/product or have a friend who would be interested, there is… Read more »

Announcements ArtWalk Pop-Up May 13th! We’re opening the doors to 9’ers and friends for The Warehouse Arts District’s Second Saturday ArtWalk next Saturday, May 13th from 5-9pm! Join us and come support fellow 9’er artists and marketeers. If you are interested in presenting your work/product or have a friend who would be interested, there is… Read more »