WODs

CrossFit9 – CrossFit WOD

Strength

Deadlift (3-2-1-2-3)

Increase weight across the 3-2-1 reps, then try to maintain same weight for 2-3.

Take adequate rest between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minutes AMRAP:

500 meter row

15 Knees to Elbows

20 Russian KBS

Announcements

GYM CLOSED March 29th & 30th

We are hosting The Birdbox Coaching Development Seminar for our coaches to attend together. We know it sucks to be closed for the weekend, but we are making strides to level up our coaching for you in the long term!

Use this as an opportunity to get out in the real world and be active! Go for a long run, bike, or walk. Hit a yoga class, or get out to the beach for the day. Put your fitness to use, and we will get back at it with you on Monday!

CrossFit9 – CrossFit WOD

Strength

Thruster (Establish a 1 RM)

Aim for 5-7 sets (no more, no less)

From the rack (strict set up, as if doing a front squat)

20 min to build and rest between heavy sets

Metcon

Metcon (Time)

*21*18*15*12*

Thrusters

*50 double unders
Thrusters as heavy as possible while maintaining unbroken sets

Announcements

GYM CLOSED March 29th & 30th

We are hosting The Birdbox Coaching Development Seminar for our coaches to attend together. We know it sucks to be closed for the weekend, but we are making strides to level up our coaching for you in the long term!

Use this as an opportunity to get out in the real world and be active! Go for a long run, bike, or walk. Hit a yoga class, or get out to the beach for the day. Put your fitness to use, and we will get back at it with you on Monday!

CrossFit9 – CrossFit WOD

Endurance

Endurance (3 Rounds for calories)

4 x 2 minutes Bike Sprint

Rest 2 minute between
Score = total cal

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

15 toes to bar

10 deadlifts

2/1 Strict Muscle-up
L1: 95/65

L2: 135/95

L3: 185/125

Strict is a prerequisite before kipping . If you skip this, step your overall/long term development will be less , and you will have significant increase injury risk.

Announcements

GYM CLOSED March 29th & 30th

We are hosting The Birdbox Coaching Development Seminar for our coaches to attend together. We know it sucks to be closed for the weekend, but we are making strides to level up our coaching for you in the long term!

Use this as an opportunity to get out in the real world and be active! Go for a long run, bike, or walk. Hit a yoga class, or get out to the beach for the day. Put your fitness to use, and we will get back at it with you on Monday!

CrossFit9 – CrossFit WOD

Strength

Bench Press (10-8-6-4-2 reps)

Metcon

Metcon (Time)

Five rounds for time of:

10 Strict Pull-ups

15 Slam Balls

20 Air Squats
L3: L-Pull-ups

CrossFit9 – CrossFit WOD

Strength

Power Clean (4 x 10)

establish a heavy set of 10. No dropping from the top.

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP

10 push press

20 alt. back rack lunges

400m run

CrossFit9 – CrossFit WOD

CrossFit Open 25.3

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

CrossFit Games Open 25.3 RX’d: (Ages 16-54) (Time)

For time:

5 wall walks

50-calorie row

5 wall walks

25 deadlifts

5 wall walks

25 cleans

5 wall walks

25 snatches

5 wall walks

50-calorie row

Time Cap: 20 Minutes*

F: 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch

M: 225-lb (102-kg) deadlift, 135-lb (61-kg) clean, 95-lb (43-kg) snatch

*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.3 RX’d: (Ages 16-54) click here

CrossFit Games Open 25.3 Scaled: (Ages 16-54) (Time)

For time:

5 scaled wall walks

50-calorie row

5 scaled wall walks

25 deadlifts

5 scaled wall walks

25 cleans

5 scaled wall walks

25 snatches

5 scaled wall walks

50-calorie row

Time Cap: 20 Minutes*

F: 85-lb (38-kg) deadlift, 65-lb (29-kg) clean, 45-lb (20-kg) snatch

M: 135-lb (61-kg) deadlift, 95-lb (43-kg) clean, 65-lb (29-kg) snatch

*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.3 Scaled: (Ages 16-54) click here

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 (establish a max on each arm)

Pi Day (3.14)

“Pi” (Time)

Pi (~3.14159…)

3 Rounds for Time:

1 Turkish Get-Up – right side (R/G)

400m Run

1 Turkish Get-Up – left side (R/G)

500m Row

9 *Unbroken Clean and Jerk

*Unbroken means touch and go… Choose the heaviest weight possible, that can be performed unbroken for nine reps for all three rounds.

Suggested “RX” is 70/53lb KBs and 135/95 C&J unbroken

That being said, this workout should always strive to be completed it with a heavier weight, and different odd objects for the Turkish Get-Ups (KBs/DBs/BBs/Farmer Bar/Anything that is a stability challenge overhead) – This is due to Pi’s irrational, never ending, and non-repeating nature…

The number π (spelled out as ” pi “) is a mathematical constant that is the ratio of a circle ‘s circumference to its diameter , approximately equal to 3.14159. The number π appears in many formulae across mathematics and physics . It is an irrational number , meaning that it cannot be expressed exactly as a ratio of two integers, although fractions such as 22/7 are commonly used to approximate it . Consequently, its decimal representation never ends, nor enters a permanently repeating pattern . It is a transcendental number , meaning that it cannot be a solution of an equation involving only finite sums, products, powers, and integers. The transcendence of π implies that it is impossible to solve the ancient challenge of squaring the circle with a compass and straightedge . The decimal digits of πappear to be randomly distributed , [a] but no proof of this conjecture has been found…

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

Strength

Back Squat (20-10-5-3-1)

Metcon

Metcon (Time)

3 rounds:

20 cal bike or 12 cal ski

3/2 rope climb

20 sit-ups

15 dips

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

2k Row (Time)

Max Effort 2k Row
establish a PR

Metcon

Metcon (Time)

3 rounds for time of:

20 DB hang clean

20 DB front rack lunges

20 Push-ups
L1: 15/10

L2: 35/25

L3: 50/35

Alternative: KBs