CrossFit WOD – Mon, Jun 17

June 17, 2024

CrossFit9 – CrossFit WOD

Strength

Power Clean (Build to a heavy set of 5 singles)

NOT touch and go… drop it from the top

Metcon

Metcon (No Measure)

EMOM 18:

Min 1 | 5 UNBROKEN power cleans (155/105 lb)

Min 2 | 12/9 cals Echo bike

Min 3 | 5 strict pull-ups + 10 push-ups + 15 air squats
These 5 power clean much be unbroken! Choose weight accordingly

Intermediate

EMOM 18:

Min 1 | 5 power cleans (115/75 lb)

Min 2 | 10/7 cals Echo bike

Min 3 | 3 strict pull-ups + 6 push-ups + 9 air squats

Beginner

EMOM 18:

Min 1 | 5 power cleans (45/35 lb)

Min 2 | 7/5 cals Echo bike

Min 3 | 3 ring rows + 6 push-ups from box/incline + 9 air squats

CrossFit WOD – Sat, Jun 15

June 15, 2024

CrossFit9 – CrossFit WOD

Strength

Back Rack Lunge (
4-4-4-4-4+


Max reps on the last set.)

Metcon (Time)

8 rounds with a partner:

400-m run

Max-calorie row

– One partner runs while the other rows for max calories. Athletes switch when the runner returns. Each partner will run and row four times.

CrossFit WOD – Sat, Jun 15

June 15, 2024

CrossFit9 – CrossFit WOD

Strength

Back Rack Lunge (
4-4-4-4-4+

Max reps on the last set.)

Partner up in teams of 3-4 to share a bar and push eachother

Metcon (Time)

8 rounds with a partner:

400-m run

Max-calorie row

– One partner runs while the other rows for max calories. Athletes switch when the runner returns. Each partner will run and row four times.

CrossFit WOD – Sat, Jun 15

June 15, 2024

Announcements

Pride WOD Saturday June 22nd @ 7:30am, 8:30am, 9:30am classes

Open to the community – bring friends – Both CrossFit and 9FIT

🚨 ATTENTION: CLASS CAPS! 🚨

We have class caps in place to ensure each member receives the attention and space they deserve during our group fitness classes. While we love seeing our classes bustling with energy and enthusiasm, it’s crucial that we maintain a safe and enjoyable environment for everyone.

If you are on the waitlist for a class, you DO NOT have a place in the class at that time. Wodify will notify you if and when an open spot becomes available for you to reserve. Please prepare in advance and reserve your spot up to 48 hours in advance to make sure you can attend your desired class. We don’t want to be the bad guy, but we will have to turn you away if we are over capacity.

Thank you for your cooperation in helping us maintain a safe and fun community!

CrossFit9 – CrossFit WOD

Strength

Back Rack Lunge (
4-4-4-4-4+

Max reps on the last set.)

Partner up in teams of 3-4 to share a bar and push eachother – move through rapid fire. Someone moving on the bar at all times

Metcon (Time)

8 rounds with a partner:

400-m run

Max-calorie row

– One partner runs while the other rows for max calories. Athletes switch when the runner returns. Each partner will run and row four times.

CrossFit WOD – Sat, Jun 15

June 15, 2024

Announcements

Pride WOD Saturday June 22nd @ 7:30am, 8:30am, 9:30am classes

Open to the community – bring friends – Both CrossFit and 9FIT

🚨 ATTENTION: CLASS CAPS! 🚨

We have class caps in place to ensure each member receives the attention and space they deserve during our group fitness classes. While we love seeing our classes bustling with energy and enthusiasm, it’s crucial that we maintain a safe and enjoyable environment for everyone.

If you are on the waitlist for a class, you DO NOT have a place in the class at that time. Wodify will notify you if and when an open spot becomes available for you to reserve. Please prepare in advance and reserve your spot up to 48 hours in advance to make sure you can attend your desired class. We don’t want to be the bad guy, but we will have to turn you away if we are over capacity.

Thank you for your cooperation in helping us maintain a safe and fun community!

CrossFit9 – CrossFit WOD

Strength

Back Rack Lunge (
4-4-4-4-4 @ heavy weight (4 per leg)

Bar comes from the floor

Max reps on the last set.)

Partner up in teams of 3-4 to share a bar and push eachother – move through rapid fire. Someone moving on the bar at all times

Metcon (Time)

8 rounds with a partner:

400-m run

Max-calorie row/ski/echo

– One partner runs while the other rows for max calories. Athletes switch when the runner returns. Each partner will run and machine four times.

CrossFit WOD – Fri, Jun 14

June 14, 2024

CrossFit9 – CrossFit WOD

Strength

Strength (Checkmark)

4 sets:

50-meter farmers carry

20 kettlebell goblet squats (R/G lb)

– Rest 1:00-2:00 between sets.

Metcon

Metcon (Time)

For time:

30 sumo deadlift high pulls (75/55 lb)

1:00 plank hold

30 lateral burpees over the barbell

1:00 plank hold

30 sumo deadlift high pulls

1:00 plank hold

30 lateral burpees over the barbell

– Plank hold time is accumulated.

CrossFit WOD – Fri, Jun 14

June 14, 2024

Announcements

Pride WOD Saturday June 22nd @ 7:30am, 8:30am, 9:30am classes

Open to the community – bring friends – Both CrossFit and 9FIT

🚨 ATTENTION: CLASS CAPS! 🚨

We have class caps in place to ensure each member receives the attention and space they deserve during our group fitness classes. While we love seeing our classes bustling with energy and enthusiasm, it’s crucial that we maintain a safe and enjoyable environment for everyone.

If you are on the waitlist for a class, you DO NOT have a place in the class at that time. Wodify will notify you if and when an open spot becomes available for you to reserve. Please prepare in advance and reserve your spot up to 48 hours in advance to make sure you can attend your desired class. We don’t want to be the bad guy, but we will have to turn you away if we are over capacity.

Thank you for your cooperation in helping us maintain a safe and fun community!

CrossFit9 – CrossFit WOD

Strength

Strength (Checkmark)

4 sets:

100 -meter farmers carry (db/kb/farmer bar)

20 goblet squats

– Rest 1:00-2:00 between sets.
Use DBs, KBs, or Farmer bar from the shed (load with plates

Metcon

Metcon (Time)

For time:

30 sumo deadlift high pulls (75/55 lb)

1:00 plank hold

30 lateral burpees over the barbell

1:00 plank hold

30 sumo deadlift high pulls

1:00 plank hold

30 lateral burpees over the barbell

– Plank hold time is accumulated.

CrossFit WOD – Thu, Jun 13

June 13, 2024

CrossFit9 – CrossFit WOD

Skill

GHD Turkish Twist (Checkmark)

EMOM 18:

Minute 1 | 10 GHD back extensions or barbell good mornings

Minute 2 | 20 Russian twists

Minute 3 | 1 kettlebell Turkish get-up/side (50/35 lb)

Metcon

Metcon (Time)

For time:

15-9-6

Bar muscle-ups

Shoulder presses (135/95 lb)

CrossFit WOD – Thu, Jun 13

June 13, 2024

CrossFit9 – CrossFit WOD

Skill

GHD Turkish Twist (Checkmark)

EMOM 18:

Minute 1 | 10 GHD back extensions or barbell good mornings

Minute 2 | 20 Russian twists

Minute 3 | 1 kettlebell Turkish get-up/side (50/35 lb)

Metcon

Metcon (Time)

For time:

15-9-6

Bar muscle-ups

Strict presses (135/95 lb)
Strict press reps should be a weight that needs broken up in two or three sets. Come from the floor

Scaling

jumping bar muscle ups (preferred)

strict pull-ups (or variation)

CrossFit WOD – Thu, Jun 13

June 13, 2024

Announcements

Pride WOD Saturday June 22nd @ 7:30am, 8:30am, 9:30am classes

Open to the community – bring friends – Both CrossFit and 9FIT

🚨 ATTENTION: CLASS CAPS! 🚨

We have class caps in place to ensure each member receives the attention and space they deserve during our group fitness classes. While we love seeing our classes bustling with energy and enthusiasm, it’s crucial that we maintain a safe and enjoyable environment for everyone.

If you are on the waitlist for a class, you DO NOT have a place in the class at that time. Wodify will notify you if and when an open spot becomes available for you to reserve. Please prepare in advance and reserve your spot up to 48 hours in advance to make sure you can attend your desired class. We don’t want to be the bad guy, but we will have to turn you away if we are over capacity.

Thank you for your cooperation in helping us maintain a safe and fun community!

CrossFit9 – CrossFit WOD

Skill

Skill (Checkmark)

EMOM 18:

Minute 1 | 10 Barbell good mornings

Minute 2 | 20 Russian twists

Minute 3 | 1 kettlebell Turkish get-up/side (50/35 lb) +

Metcon

Metcon (Time)

For time:

15-9-6

Bar muscle-ups

Strict presses (135/95 lb)
Strict press reps should be a weight that needs broken up in two or three sets. Come from the floor

Scaling

jumping bar muscle ups (preferred)

strict pull-ups (or variation)