CrossFit WOD – Thu, Mar 2

CrossFit9 – CrossFit WOD Strength Barbell Glute Bridge (4 x 10) Video Demo: https://youtu.be/q3NLEpCF4-g?t=10m40s3 x 12 heels elevated goblet squat Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP: 6*12*18*24*30*etc Box jump overs Alternating DB snatch *6 burpees over dumbbell **Every 6:00 starting at 0:00: 400m run, pick up where you left off. L1: 25/15+… Read more »

CrossFit WOD – Wed, Mar 1

CrossFit9 – CrossFit WOD Skill Metcon (Weight) 12 minute alt EMOM: 1: 8 bench press 2: 5/3 strict pull-up L1: 45/35 L2: 125/75 L3: 165/105; 7/5+ strict pull-up or pull-overs Metcon (Time) For time: 800m ski or row (prefer ski) 70 KB swings 50 push-ups 30 squat cleans 2000m bike erg (75+ RPMs) L1: 45/35;… Read more »

CrossFit WOD – Tue, Feb 28

CrossFit9 – CrossFit WOD Strength Push Press (1 rep max) 20 minutes to find Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP: 100m run* 12 front rack lunges 12 HSPU *score as 10 reps L1: 45/35 L2: 95/65 L3: 135/95 Finisher Sit-ups (100 sit-ups for time or 50 GHD sit-ups)

CrossFit WOD – Mon, Feb 27

CrossFit9 – CrossFit WOD Strength 18 minutes Overhead Squat (3 x 4-6 reps) 3 x :30 – 1:00 bent knee hollow hold Metcon (Time) 3 rounds for time: 500/400m row 40 double unders 30 air squats 20 toes to bar 10 deadlifts L1: 95/65 L2: 225/155 L3: 255/18520 minute time cap

CrossFit WOD – Sat, Feb 25

Announcements The parking lot got a new face lift! Please NO PARKING in the lot until Monday morning 02/26! You can park in the dirt lot next door on Friday and Saturday and then Sunday will be street parking only. Thank you! CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) In teams… Read more »

CrossFit WOD – Fri, Feb 24

Announcements The parking lot got a new face lift! Please NO PARKING in the lot until Monday morning 02/26! You can park in the dirt lot next door on Friday and Saturday and then Sunday will be street parking only. Thank you! CrossFit9 – CrossFit WOD CrossFit Games Open 23.2A Rx (All Ages) (AMRAP –… Read more »

CrossFit WOD – Thu, Feb 23

Announcements The parking lot got a new face lift! Please NO PARKING in the lot until Monday morning 02/26! You can park in the dirt lot next door on Friday and Saturday and then Sunday will be street parking only. Thank you! CrossFit9 – CrossFit WOD Strength Sumo Deadlift (5 x 2) Accessory: 3 x… Read more »

CrossFit WOD – Wed, Feb 22

CrossFit9 – CrossFit WOD Strength Bench Press (4 x 3) Accessory: banded tricep push-down Metcon (Time) For time: 400m run 45 air squats 21 hang power cleans 400m run 45 air squats 15 hang power cleans 400m run 45air squats 9 hang power cleans L1: 45/35 L2: 105/75 L3: 155/105

CrossFit WOD – Tue, Feb 21

CrossFit9 – CrossFit WOD Strength Overhead Squat (3 x 6-8) Accessory: 3 x 100m overhead KB carry (50mR/50mL) Metcon Metcon (Time) For time: 27*21*15*9* Calorie row or ski Deadlift *9 burpees over bar L1: 95/65 L2: 205/135 L3: 225/155

CrossFit WOD – Mon, Feb 20

CrossFit9 – CrossFit WOD Push Press (3 x 2) Push Jerk (3 x 2) Metcon (AMRAP – Rounds and Reps) 3 x 5 minute AMRAP: 150m row 12 thrusters 8 chest to bar Rest 90 seconds between rounds L1: 45/35; chin over bar, ring rows, rack pull-up, toe assisted L2: 75/55 L3: 95/65 *pick up… Read more »