CrossFit WOD – Tue, Dec 6

December 6, 2022

Announcements

🎄Santa Slam Community Workout + Toy Drive THIS SATURDAY 12/10! Doors open 8:30 AM, workout at 9:00 AM, afterparty to follow! 🥂 bit.ly/santaslam2022

Update Address!

9’ers, in the Wodify app, click “profile”tab(bottom right hand corner)>Settings(upper right hand corner)>Contact & Address.

 

Make sure your current address is the one listed!

CrossFit9 – CrossFit WOD

Strength

Strict Press (4 x 6-8)

3 x 12 DB or KB bent over row

Metcon

Metcon (Time)

For time:

1000m row

60 slam balls

30 shoulder to overhead

L1: 45/35

L2: 105/75

L3: 135/95

CrossFit WOD – Mon, Dec 5

December 5, 2022

Announcements

🎄Santa Slam Community Workout + Toy Drive THIS SATURDAY 12/10! Doors open 8:30 AM, workout at 9:00 AM, afterparty to follow! 🥂 bit.ly/santaslam2022

Update Address!

9’ers, in the Wodify app, click “profile”tab(bottom right hand corner)>Settings(upper right hand corner)>Contact & Address.

 

Make sure your current address is the one listed!

CrossFit9 – CrossFit WOD

Strength

Tempo Back Squat (4 x 4)

3 Count Descent

2 Count Hold

Fast Ascent
Accessory: 3 x 12 banded or foam roller hamstring curl

Metcon

Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP:

200m run

12 deadlift

15 pull-ups

L1: 95/65

L2: 205/135

L3: 205/135 UNBROKEN; 7/5 bar muscle-ups

CrossFit WOD – Sat, Dec 3

December 3, 2022

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds)

In Teams of 2… Relay style

30 minute AMRAP:

100m run

5 hang squat clean

6 burpees over bar

L1: 45/35

L2: 115/85

L3: 165/115

CrossFit WOD – Fri, Dec 2

December 2, 2022

Announcements

Holiday Decorating Party!

Join us this Friday 12/02 after hours to deck the 9’er halls!

BYOB,a snack to share, and an ornament to add to the 9 tree!

Decorating starts at 7:00pm

 

More Info:https://fb.me/e/3aBXFT1NR

CrossFit9 – CrossFit WOD

Strength

Sled Push (across parking lot)

Heaviest Possible One Way

Metcon (Time)

For time:

10-9-8-7-6-5-4-3-2-1

Power snatch

HSPU

L1: push-ups or overhead press; 45/35

L2: HSPU; 95/65

L3: Strict HSPU; 115/85

CrossFit WOD – Thu, Dec 1

December 1, 2022

Announcements

Holiday Decorating Party!

Join us this Friday 12/02 after hours to deck the 9’er halls!

BYOB,a snack to share, and an ornament to add to the 9 tree!

Decorating starts at 7:00pm

 

More Info:https://fb.me/e/3aBXFT1NR

CrossFit9 – CrossFit WOD

Strength

Bench Press (4 x 6-8)

Accessory: 3 x 12 skull crushers

Metcon

Metcon (Time)

For time:

75 KB swings

50/40 calorie echo bike

25 deadlifts

800m run

L1: 95/65

L2: 225/155

L3: 265/175

CrossFit WOD – Wed, Nov 30

November 30, 2022

Announcements

Holiday Decorating Party!

Join us this Friday 12/02 after hours to deck the 9’er halls!

BYOB,a snack to share, and an ornament to add to the 9 tree!

Decorating starts at 7:00pm

 

More Info:https://fb.me/e/3aBXFT1NR

CrossFit9 – CrossFit WOD

Strength

Carry Complex (Time)

SKILL

3-4 Rounds:

100m farmer carry

100m front rack carry

100m single arm OH carry (50m R/50m L)

(Try to go unbroken within the round)

Rest 1 minute between rounds

L1: B/P

L2: Y/B

L3: G/Y

20 minute cap

Metcon

Crossfit Games Open 18.3 (Ages 16-54) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 115/80 lb

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches 50/35 lb

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes

Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)

2 rounds for time of:

100 single-unders

20 overhead squats 45/35 lb

100 single-unders

12 chin-over-bar pull-ups

100 single-unders

20 dumbbell snatches 35/20 lb

100 single-unders

12 chin-over-bar pull-ups

Time cap: 14 minutes

CrossFit WOD – Tue, Nov 29

November 29, 2022

Announcements

Holiday Decorating Party!

Join us this Friday 12/02 after hours to deck the 9’er halls!

BYOB,a snack to share, and an ornament to add to the 9 tree!

Decorating starts at 7:00pm

 

More Info:https://fb.me/e/3aBXFT1NR

CrossFit9 – CrossFit WOD

Strength

Tempo Back Squat (4 x 4)

3 Count Descent

2 Count Hold

Fast Ascent
Accessory: 3 x 12 DB RDL

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

200m run

20 single arm OH DB lunges (10R/10L)

20 wallballs (20/14#)

12 toes to bar

L1: 20/15+

L2: 35/25+

L3: 50/35+

CrossFit WOD – Mon, Nov 28

November 28, 2022

Announcements

Holiday Decorating Party!

Join us this Friday 12/02 after hours to deck the 9’er halls!

BYOB,a snack to share, and an ornament to add to the 9 tree!

Decorating starts at 7:00pm

 

More Info:https://fb.me/e/3aBXFT1NR

CrossFit9 – CrossFit WOD

Strength

Strict Press (4 x 6)

Accessory: 3 x 12 banded face pulls

Metcon

Metcon (AMRAP – Rounds and Reps)

Every 2 minutes x 8 rounds complete…

15/12 calorie row

5 power cleans

Rest the remainder of the 2 minutes

L1: 45/35, 12/10 calorie row

L2: 115/85

L3: 155/105; 17/14 calorie row

*Cap row at 1 minute

CrossFit WOD – Sat, Nov 26

November 26, 2022

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

Metcon

Wood (Time)

5 Rounds For Time

400 meter Run

10 Burpee Box Jumps (24/20 in)

10 Sumo-Deadlift High-Pulls (95/65 lb)

10 Thrusters (95/65 lb)

1 minute Rest
In honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011
To learn more about Wood click here

CrossFit WOD – Fri, Nov 25

November 25, 2022

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

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 2… Relay style

15 minute AMRAP:

10/8 calorie echo bike or ski

12 single arm DB hang clean + press

10 box jump overs

Rest 3 minutes

15 minute AMRAP:

100m run

12 single arm devil press

10 pull-ups

L1: 15/10+

L2: 35/25+

L3: 50/35+