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Announcements Thanksgiving Weekend Hours We’re OPEN all Thanksgiving weekend. Please note our special hours Wednesday evening, Thanksgiving Day, and Black Friday.   Details:https://bit.ly/CF9Thx22 CrossFit9 – CrossFit WOD Strength Strict Press (4 x 8) Accessory: 3 x 12 lateral raise Metcon Metcon (Time) For time: 50 deadlift 50 slam balls 50 HSPU *5 burpees every time… Read more »

CrossFit9 – CrossFit WOD Strength Back squat cycle week 2 Tempo Back Squat (4 x 5) 3 Count Descent 2 Count Hold Fast AscentAccessory: 3 x 12 weighted/banded good mornings Metcon Metcon (Time) 3 rounds for time: 400m run 15 power snatches 15 toes to bar L1: 45/35 L2: 95/65 L3: 115/85

CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) In teams of 2: 30 minute AMRAP: 4-way sled push across parking lot 30 front rack lunges (30R/30L) 40 pull-ups 30 thrusters 400m run (together) L1: 45/35 L2: 95/65; 3/2 x 45lb plate L3: 115/85; 4/3 x 45lb plate

CrossFit9 – CrossFit WOD Metcon Extend warm-up into heavy clean practice Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP: 3 squat cleans 6 burpees over bar 15 box jumps L1: 95/65 L2: 135/95 L3: 185/125 Finisher Metcon (Time) “ACID BATH” For time: (As fast as possible) 500m ski 500m row 1000m bike erg

CrossFit9 – CrossFit WOD Strength Deadlift (4 x 5) Metcon Metcon (Time) For time: 8/6 calorie echo bike or ski 1 shoulder to overhead 1 toes to bar 8/6 calorie echo bike or ski 2 shoulder to overhead 2 toes to bar … 8/6 calorie echo bike or ski 10 shoulder to overhead 10 toes… Read more »

CrossFit9 – CrossFit WOD Metcon Metcon (Time) For time: 1000m row or ski 75 wallballs (20/14#) 400m sled pull 75 KB swings 10 ring muscle-ups L1: B/P (25/20); 1×45# plate; 30 ring dips L2: G/Y (50/35); 2×45#/45#+25# L3: R/G (Russian); 3 x 45#/2 x 45#

CrossFit9 – CrossFit WOD Strength Bench Press (4 x 8-10) Accessory: 3 x 12 banded pull aparts Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

CrossFit9 – CrossFit WOD Strength Tempo Back Squat (4 x 5) 3 Count Descent 2 Count Hold Fast AscentAccessory: 3 x :30 banded clamshell hold (per side) Metcon Metcon (Time) For time: Buy in: 1000m row Then, 3 rounds: 12 deadlifts 15 handstand push-ups L1: 95/65 L2: 205/135 L3: 225/155

CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) In teams of 2: 26 minute AMRAP: 15 hang power cleans 30 pull-ups 45 calorie echo bike 60 wallballs L1: 45/35, rack pull-ups, toe-assisted L2: 115/85 L3: 155/105

CrossFit9 – CrossFit WOD Strength Back Rack Reverse Lunge (4 x 3-5 per leg) Accessory: 3 x 12 weighted good mornings Metcon Jack (AMRAP – Rounds and Reps) AMRAP in 20 minutes 10 Push Presses (115/85 lb) 10 Kettlebell Swings (1.5/1 pood) 10 Box Jumps (24/20 in)In honor of Army Staff Sgt. Jack M. Martin… Read more »