Category: Uncategorized

CrossFit9 – CrossFit WOD CrossFit Open 25.1

Announcements CrossFit Open Workout Dates Saturday 9:30am workouts on March 1st, 8th, and 15th 7:30am, 8:30am will be normal CF classes 9:30am will be the Open workouts 25.1, 25.2, and 25.3 CrossFit9 – CrossFit WOD Skill Turkish Get Up (5 x 2 per arm) Accessory – Pick one : (in order from easiest to hardest)… Read more »

CrossFit9 – CrossFit WOD Toes to Bar – Strength Incline Bench Toes to Bar (Checkmark) Scaled Toes to Bar 4 x 5+ with faster up, slower down tempo 3 rounds per leg Front Scale x 2 min accumulate Back Scale x 2 min accumulate

Announcements CrossFit Open Workout Dates Saturday 9:30am workouts on March 1st, 8th, and 15th 7:30am, 8:30am will be normal CF classes 9:30am will be the Open workouts 25.1, 25.2, and 25.3 CrossFit9 – CrossFit WOD Weightlifting Complex (establish a heavy complex) 2 Power Cleans 1 Hang Clean(20 min) Metcon Endurance (Time) 12 x 25/20 cal… Read more »

CrossFit9 – CrossFit WOD High Volume + Low Intensity Toes to Bar – Conditioning (Checkmark) 3 Rounds: 5 left leg v-ups 5 right leg v-ups 5 v-ups (both legs) 10/10 oblique side plank twistGoal to go unbroken on all reps and all rounds straight through without breaking

CrossFit9 – CrossFit WOD Endurance Push Max Calorie Bike (Calories) Max cal10 minutes – Max Cal Bike Strength Strict Strength (Weight) 21-15-9 Strict Pull-ups Strict Press (from floor) Stamina Push Metcon (Checkmark) For UNBROKEN sets, regardless of weight: 50 wallballs 50 sit-ups 50 hip extensions 50 sit-ups High Volume + Low Intensity Toes to Bar… Read more »

Announcements CrossFit Open Workout Dates Saturday 9:30am workouts on March 1st, 8th, and 15th 7:30am, 8:30am will be normal CF classes 9:30am will be the Open workouts 25.1, 25.2, and 25.3 CrossFit9 – CrossFit WOD Endurance Push Max Calorie Bike (Calories) Max cal10 minutes – Max Cal Bike Strength Strict Strength (Weight) 21-15-9 Strict Pull-ups… Read more »

CrossFit9 – CrossFit WOD Lats and Straight Arm Strength Ball Ups – Eccentrics (Checkmark) 1 set: Banded lat pull downs x 20-50 reps (feel the burn!) Then, 5 x 5 x 5 sec negative Ball Ups Maintain a tight tuck/ball position and straight arms throughout. Goal is to lower as slowly as possible or for… Read more »

CrossFit9 – CrossFit WOD One section at a time Rest as needed between efforts in order to maximize each. Scientifically, a Minimum of 3-5 minutes recommended for max effort ability Bench Press (5-4-3-2-1) 400m Farmer’s Carry (Time) L1: B/P L2: G/Y L3: R/G Box Jumps (50 reps as fast as possible) 2 minute Cap 1000m… Read more »

Announcements CrossFit Open Workout Dates Saturday 9:30am workouts on March 1st, 8th, and 15th 7:30am, 8:30am will be normal CF classes 9:30am will be the Open workouts 25.1, 25.2, and 25.3 CrossFit9 – CrossFit WOD One section at a time Rest as needed between efforts in order to maximize each. Scientifically, a Minimum of 3-5… Read more »