CrossFit9 – CrossFit WOD
CrossFit WOD – Sat, Jan 7
CrossFit9 – CrossFit WOD Metcon (AMRAP – Rounds and Reps) In teams of 2… 30 minute AMRAP: 400m run (together) 40 pull-ups 30 shoulder to overhead 40 sit-up or GHD sit-up 30 front rack lunges L1: 45/35 L2: 95/65 L3: 135/95
CrossFit WOD – Fri, Jan 6
CrossFit9 – CrossFit WOD Strength Sumo Deadlift (4 x 4) Accessory: 3 x 12 heels elevated goblet squat Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP: 12 hang power snatches 35 double unders L1: 45/35 L2: 75/55 L3: 95/65 Finisher (Time) 800m run
CrossFit WOD – Thu, Jan 5
CrossFit9 – CrossFit WOD Skill Metcon (No Measure) 12 minute EMOM: 1: wall walks (Open standards) 2: 1 Turkish get-up (1R/1L) L1: 2 wall walk, 5 inch worms w/ push-up, or :30 wall handstand hold L2: 3 wall walks L3: :30 freestanding handstand Open Standards Metcon (AMRAP – Reps) 5 x 3 minute AMRAP: 10… Read more »
CrossFit WOD – Wed, Jan 4
CrossFit9 – CrossFit WOD Strength Push Press (4 x 5) 3 x 10 single arm DB high pull (per arm) Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP: 25/20 calorie row 10 deadlifts 3 rope climbs 100m farmer carry L1: 95/65 L2: 205/135 L3: 225/155
CrossFit WOD – Tue, Jan 3
CrossFit9 – CrossFit WOD Strength Back Squat (4 x 3) Accessory: 3 x 12 single leg RDL Metcon Metcon (Time) 3 rounds for time: 400m run 15 squat cleans 15 ring dips L1: 45/35 L2: 95/65 L3: 135/95
CrossFit WOD – Mon, Jan 2
CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) In teams of 2… 28 minute AMRAP: 50 wallballs (20/14#) 50 calorie ski 50 single arm devil press 50 calorie bike erg 50 single arm DB clean and jerk L1: 15/10+ L2: 35/25+ L3: 50/35+
CrossFit WOD – Sat, Dec 31
Announcements New Year Need-to-Knows! Check Wodify > Schedule for: New Year’s Weekend Holiday Hours. Details here. Our updated January Class Schedule Thank you for an amazing 2022, and onward to a stronger-than-ever 2023! CrossFit9 – CrossFit WOD Metcon Metcon (Time) In Teams of 2: 4 rounds for time: 400m run or 500m row (together) 50… Read more »
CrossFit WOD – Fri, Dec 30
Announcements New Year Need-to-Knows! Check Wodify > Schedule for: New Year’s Weekend Holiday Hours. Details here. Our updated January Class Schedule Thank you for an amazing 2022, and onward to a stronger-than-ever 2023! CrossFit9 – CrossFit WOD Strength Bench Press (4 x 5) 3 x 12-15 banded tricep ext Metcon Metcon (Time) 8 rounds for… Read more »
CrossFit WOD – Thu, Dec 29
Announcements New Year Need-to-Knows! Check Wodify > Schedule for: New Year’s Weekend Holiday Hours. Details here. Our updated January Class Schedule Thank you for an amazing 2022, and onward to a stronger-than-ever 2023! CrossFit9 – CrossFit WOD Weightlifting Metcon (Weight) EMOM 14: 1 power snatch + 1 overhead squat Metcon Metcon (AMRAP – Rounds and… Read more »