CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In Teams of 2…
30 minute AMRAP:
40 power clean
40 burpees
40 SH2OH
40 pull-ups
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Skill
Overhead Squat (5 x 4)
Accessory 4 x 8 (per arm) bottoms up KB press
Metcon
Metcon (Time)
4 rounds for time:
500m row
10 power snatches
15 toes to bar
L1: 45/35
L2: 95/65
L3: 115/85
LISTEN + SUBSCRIBE
Find #9Nation Podcast on Apple Podcasts, Google Podcasts, Spotify, Anchor.fm, and more!
0:00 – Introduction
0:50 – Undereating and its effect on metabolism
3:00 – Muscle and metabolism
5:00 – Importance of carbs
5:55 – Repairing your metabolism
8:10 – Mindset and increasing food intake
9:00 – Eating more and getting better results
10:50 – Eating enough in order to cut calories
11:35 – Avoiding crash diets
14:00 – How to tell if your undereating
14:30 – What to do if you are undereating (Nutrition coaching w/ Gabe & Kyle)
15:00 – Importance of protein for vegan and vegetarians
CrossFit9 – CrossFit WOD
Metcon
A: Metcon (Weight)
10 minute AMRAP:
Work up to heavy 2-way parking lot sled push
Rest 2 minutes
B: Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP:
12 Single leg deadlift
15 Push-ups
20 Hollow rocks
2 minutes rest
B: Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP:
12 Single leg deadlift
15 Push-ups
20 Hollow rocks
2 minutes rest
C: 1-Mile Run (Time)
Max Effort 1-Mile Run
10 minute cap
The CrossFit9 Intramural Open season kicks off March 11th! This is your guide on how to participate.
Day Hour Minute Second
What the heck is the CrossFit Open?
The CrossFit Open is a 3-week fitness extravaganza! Anyone can participate in a weekly workout and get scored against hundreds of thousands of other CrossFitters in the world.
What is the CrossFit9 Intramural Open?
At CrossFit9, we prefer an intramural-style open, with an emphasis on fun, charity, and community quality time.
Every Thursday evening during the Open, CrossFit HQ announces the workouts online. We have a little 8:00pm watch party at the gym, and we will make an announcement in our community Facebook group to let you know what to expect for the workout.
Friday Night Fight
Open WODs are to be done during our weekly Friday Night Fight, kicking off at 6:00 PM every Friday March 12 – March 26. This is “game day,” so show up ready to have a good time and cheer others on. All of our athletes will warm up and do their workout in heats, trading judging responsibilities as we go.
Oh yeah, did we mention it’s a costume party, too?
Friday, Mar. 12, 6:00 PM – COOL CATS & KITTENS Expand
Sure, it’s been a full year since Tiger King premiered, but we still stan the Cool Cats & Kittens lewk. Show up in your best Big (or little) Cat attire.
Friday, MAR. 19, 6:00 PM – MUSIC FESTIVAL Expand
Rock your best Burning Man, Coachella, EDM, or Grateful Dead look.
Friday, MAR. 26: 6:00 PM – POST APOCALYPSE CHIC Expand
We’re alllll livin’ in apocalyptic times. So, instead of crying, let’s laugh at ourselves! Dress like a zombie, steampunk Mad Max-style rebel, or a survivalist. GET CREATIVE, FOLKS!
Important Notes:
- If you decide to do your workout outside this time and want a judge, you will be responsible for using our community Facebook Group to find a person who can accommodate – or contact info@crossfit9.com. Please allow 48 hours of notice. PLEASE DO NOT ASK ZACK.
- The weekly open workout will be our Friday CrossFit WOD in class.
- There will be no regular 6:00 PM Friday WOD, so attend 5:00 PM or come to Friday Night Fight!
SIGN UP NOW!
What are my sign-up options?
1. Join the CF9 Intramural Open with a $20 donation, and we’ll pool the money to go towards Feeding Tampa Bay, a local nonprofit that provides meals to those in need right here in the Bay Area. For every $1 raised, Feeding Tampa Bay can make 10 meals for those in need.
You may make your donation using credit card, PayPal, or Venmo using these buttons, or bring cash to Friday Night Fight.
Once your payment is done, all you have to do is show up and work out!
2. Optional second step: Join the Official CrossFit Games Open to see how you stack up against every other athlete in the world! (You must register at open.crossfit.com.) Cost: $20
More Info
Athletes Participating in the Official CrossFit Open Expand
If you are entering an official score on the Games website, they are due by the following Monday at 8:00 PM EST.
Per the CrossFit Games Rulebook, it is the athlete’s sole responsibility for entering scores.
If you are judged at CrossFit9 and your judge has not passed the CrossFit Judge’s course, please put Lindsay Alvestad (our affiliate manager) as your judge.
We have until Wednesday evening 8:00 PM EST to verify your scores.
If you are planning on making a run at an elite spot, please email Lindsay directly to make plans to be judged.
Plan to bring a method of recording your video according to the Games Rulebook.
Judges are Provided at Friday Night Fight
Visiting St. Pete during the Open? We welcome you to join us for any of our Friday Night Fight events. You will be matched with a judge, you’ll be cheered on as an honorary 9’er, and we will verify your score online.
Other Options (BYO Judge)
You are also welcome to complete your workout during our scheduled open gym times or any of our Friday CrossFit WOD times, so long as your workout does not interfere with an ongoing class. (We do not recommend peak hours such as 5:00-7:00 PM weekdays, or on Saturday mornings.)
Please note in choosing a Friday class or open gym option, you are responsible for bringing a person to judge you. We cannot necessarily provide a judge at these times.
Questions? Let us Know!
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
4 Supersets:
4 push press
5-8 strict pendlay row (with same weight or slightly less)
Metcon
Crossfit Games Open 18.2 (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 50/35 lb
Bar-facing burpees
-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
2-foot take off required
Crossfit Games Open 18.2 A (all divisions) (Weight)
Use the remaining time from 18.2 to accomplish a 1RM clean
SCALE: Crossfit Games Open 18.2 Scaled (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 35/20 lb
Bar-facing burpees (stepping burpees allowed)
-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
CrossFit9 – CrossFit WOD
Skill
Back Rack Lunge (4 x 12 (6R/6L))
Complete all reps on weaker side, then complete all on stronger side.
Accessory: 3 x 15 banded hamstring curls
Metcon
Metcon (AMRAP – Reps)
16 minute AMRAP:
3 thrusters
3 chest to bar pull-ups
3 calorie echo bike
6 thrusters
6 chest to bar pull-ups
6 calorie echo bike
9 thrusters
9 chest to bar pull-ups
9 calorie echo bike
Keep increasing 3 reps each round until time expires.
L1: 45/35
L2: 75/55
L3: 95/65
wipe bikes between rounds
CrossFit9 – CrossFit WOD
Skill
Romanian Deadlift (5 x 4)
https://youtu.be/GZAKFRNtxLY
Accessory: 3 x 20 (20R/20L) D-ball march
Metcon
Metcon (AMRAP – Reps)
4 x 3 minute AMRAP:
6 power cleans
12 pull-ups
15 box jumps
Rest 90 seconds between AMRAPs.
L1: 45/35
L2: 105/75
L3: 155/105
CrossFit9 – CrossFit WOD
Skill
Bench Press (6 x 3)
Accessory: Single arm *heavy* bent over row 3 x 8-12 per arm
Metcon
Metcon (Time)
4 rounds for time:
1000m bike erg
15 front squat
15 shoulder to overhead
L1: 45/35
L2: 95/65
L3: 135/95
On this week’s episode of the #9Nation podcast, Coach Byron joins Coach Kyle to talk diversity, equity, and inclusion in the fitness space. This conversation details Byron’s own experience joining CrossFit9, the importance of impactful inclusion in the fitness industry, and what barriers remain in welcoming more LQBTQ+ athletes and BIPOC athletes to our community.
LISTEN + SUBSCRIBE
Find #9Nation Podcast on Apple Podcasts, Google Podcasts, Spotify, Anchor.fm, and more!
0:00 – Introduction
2:00 – How Byron ended up at CF9
5:00 – Initial perceptions of CrossFit
8:30 – Trying the gym, meeting the coaches, and the members
10:00 – Racial tensions, and public health crisis
18:30 – Fitness, health, community in CrossFit
20:45 – Study about gym motivation
21:40 – Relationships and feeling comfortable
23:30 – Making change to promote diversity, equity, and inclusion
29:00 – CrossFit Level 1 Course for underserved populations
33:00 – Intent vs Impact
35:00 – Themed workouts (Hero/Benchmark WODs)
36:30 – CF9 Pride WOD
39:00 – Stereotypes based on where you are from and what you look like
43:00 – “Gendering” objects
45:30 – Conclusion