CrossFit WOD – Mon, Apr 22

April 22, 2024

Announcements

April 27th 9:30am Honor the life and legacy of 1st Lt. Travis Manion, USMC, by challenging yourself with the Manion Hero WOD. Free to attend and guests are welcome!

No 9:30am CF class. 7:30 & 8:30am CF scheduled as normal.

Details here: https://cf9.co/3W26XUY

CrossFit9 – CrossFit WOD

Strength

Back Squat (Establish a 20 rep max

Complete at least 3 working sets (3 x 20), but no more than 4 working sets)

Goal: bodyweight +

You should push heavy enough to need 3-5 min rest between sets

*reference weight and volume for “Manion” this coming Saturday 4/27 @ 9:30am

Metcon

Metcon (Checkmark)

On a 20-minute clock:

For time:

1 mile run or 2k row

Then in remaining time,

Build to a 5 rep max bench press.
Each is scored individually – Score your results below for each individual category that you completed

1-Mile Run (Time)

Max Effort 1-Mile Run
Score your mile time here

2k Row (Time)

Max Effort 2k Row
Score your 2k row time here

Bench Press (5 rep max)

Score your bench press weight here

CrossFit WOD – Sat, Apr 20

April 20, 2024

CrossFit9 – CrossFit WOD

Partner Hero Workout

Complete with a partnere

Bert (Time)

For time:

50 burpees

400-m run

100 push-ups

400-m run

150 walking lunges

400-m run

200 squats

400-m run

150 walking lunges

400-m run

100 push-ups

400-m run

50 burpees
U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.
To learn more about Bert click here
Complete with a partner – split the reps evenly and run together

CrossFit WOD – Sat, Apr 20

April 20, 2024

CrossFit9 – CrossFit WOD

Partner Workout

Metcon (Time)

In Teams of Two,

6 rounds for time

12 0 Double Unders

6 0 American Kettlebell Swings (G/Y)

30 Cal Row

20 Strict Pull-ups
Split reps evenly between partner

CrossFit WOD – Fri, Apr 19

April 19, 2024

CrossFit9 – CrossFit WOD

Endurance

Metcon (Time)

5 rounds for time:

10 push presses (95/65)

12 lateral burpees over the bar

25/20 calorie row

Endurance (Time)

For Time

2 sets:

2,000/1,600m bike erg

1,000/800m ski erg

– Rest 2:00.

2 sets:

1000/800m bike erg

500/400m ski erg

– Rest 1:00.

Metcon

CrossFit WOD – Thu, Apr 18

April 18, 2024

CrossFit9 – CrossFit WOD

Strongman

Metcon (Weight)

4 sets for load:

100m farmers carry

50ft dumbbell overhead walking lunge

1:00 sandbag bear hug hold

Strength

Back Squat (5 x 10 )

Work up to a heavy set of 10, then perform 5 sets at the same weight for all 5 sets

Rest 2-3 minute between sets

Midline (No Measure)

Accumulate:

75 hollow rocks

CrossFit WOD – Thu, Apr 18

April 18, 2024

CrossFit9 – CrossFit WOD

Midline

Metcon (Weight)

3 sets for load:

100m farmers carry

50ft dumbbell overhead walking lunge

1:00 d-ball/sandbag bear hug hold

Metcon

Manion Prep

Metcon (Time)

5 rounds:

10 Back Squats (135/95)

400m run

Midline (No Measure)

Accumulate:

75 hollow rocks

CrossFit WOD – Wed, Apr 17

April 17, 2024

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

9 minute AMRAP

2-4-6-8… etc.

Box jumps (24/20 in box)

Handstand push-ups

CrossFit WOD – Wed, Apr 17

April 17, 2024

CrossFit9 – CrossFit WOD

Strength

Deadlift

Increase weight each set

Metcon

Metcon (AMRAP – Reps)

15 minute AMRAP

2-4-6-8… etc.

Box jumps

Handstand push-ups

Kettlebell swings

CrossFit WOD – Wed, Apr 17

April 17, 2024

CrossFit9 – CrossFit WOD

Strength

Deadlift

Increase weight each set

Metcon

Metcon (AMRAP – Reps)

15 minute AMRAP

2-4-6-8… etc.

Box jumps

Knees to elbow*

Kettlebell swings
*toes to bar or v-ups for scaling/modifying

Cooldown

Stretching (No Measure)

1 min each:

Pigeon

Cobra

Forward Fold

CrossFit WOD – Wed, Apr 17

April 17, 2024

CrossFit9 – CrossFit WOD

Strength

Deadlift (Establish a heavy set of 3)

Increase weight each set

Metcon

Metcon (AMRAP – Reps)

15 minute AMRAP

2-4-6-8… etc.

Box jumps

Knees to elbow*

Kettlebell swings
*toes to bar or v-ups for scaling/modifying

Cooldown

Stretching (No Measure)

1 min each:

Pigeon

Cobra

Forward Fold