Announcements
Holiday Schedule Announcement!
Please check Wodify Class Schedule for our most up to date hours. Classes with 0 reservations will be subject to being cancelled.
We hope you all enjoy your holiday season, and safe travels to anyone going out of town!!
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
In teams of two,
30 minute AMRAP
50 alternating DB snatches
50 wall-ball shots
50 cal ski
50 lateral burpees over DB
50 toes to bar
50 cal echo bike
Announcements
Holiday Schedule Announcement!
Please check Wodify Class Schedule for our most up to date hours. Classes with 0 reservations will be subject to being cancelled.
We hope you all enjoy your holiday season, and safe travels to anyone going out of town!!
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
In teams of two,
30 minute AMRAP
50 alternating DB snatches
50 wall-ball shots
50 cal ski
50 lateral burpees over DB
50 toes to bar
50 cal echo bike
Announcements
Holiday Schedule Announcement!
Please check Wodify Class Schedule for our most up to date hours. Classes with 0 reservations will be subject to being cancelled.
We hope you all enjoy your holiday season, and safe travels to anyone going out of town!!
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
In teams of two,
30 minute AMRAP
50 alternating DB snatches
50 wall-ball shots
50 cal ski
50 lateral burpees over DB
50 toes to bar
50 cal echo bike
CrossFit9 – CrossFit WOD
Strength
Deadlift (8 minute EMOM
1 deadlift
)
– Build to a heavy single.
Metcon
Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP
2 wall walks
2 deadlifts
L1: 95/65
L2: 225/155
L3: 315/205
Accessory Finisher
Pull-Up Strength: Scaled Concentric (Checkmark)
Toe Spot Pull-Ups
3 x 1 @ tempo
Tempo:
10 sec up
5 sec top hold
10 sec down
5 sec bottom hold
CrossFit9 – CrossFit WOD
Strength
Deadlift (8 minute EMOM
1 deadlift
)
– Build to a heavy single.
Metcon
Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP
2 wall walks
2 deadlifts
L1: 95/65
L2: 225/155
L3: 275/225
50 calorie echo bike (Time)
for time
Accessory Finisher
Pull-Up Strength: Scaled Concentric (Checkmark)
Toe Spot Pull-Ups
3 x 1 @ tempo
Tempo:
10 sec up
5 sec top hold
10 sec down
5 sec bottom hold
Announcements
Holiday Schedule Announcement!
Please check Wodify Class Schedule for our most up to date hours. Classes with 0 reservations will be subject to being cancelled.
We hope you all enjoy your holiday season, and safe travels to anyone going out of town!!
CrossFit9 – CrossFit WOD
Strength
Deadlift (8 minute EMOM
1 deadlift
)
– Build to a heavy single.
Metcon
Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP
2 wall walks
2 deadlifts
L1: 95/65
L2: 225/155
L3: 275/225
50 calorie echo bike (Time)
for time
Accessory Finisher
Pull-Up Strength: Scaled Concentric (Checkmark)
Toe Spot Pull-Ups
3 x 1 @ tempo
Tempo:
10 sec up
5 sec top hold
10 sec down
5 sec bottom hold
Announcements
Holiday Schedule Announcement!
Please check Wodify Class Schedule for our most up to date hours. Classes with 0 reservations will be subject to being cancelled.
We hope you all enjoy your holiday season, and safe travels to anyone going out of town!!
CrossFit9 – CrossFit WOD
Strength
Deadlift (8 minute EMOM
1 deadlift
)
– Build to a heavy single.
Metcon
Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP
2 wall walks
2 deadlifts
L1: 95/65
L2: 225/155
L3: 275/225
50 calorie echo bike (Time)
for time
Accessory Finisher
Pull-Up Strength: Scaled Concentric (Checkmark)
Toe Spot Pull-Ups
3 x 1 @ tempo
Tempo:
10 sec up
5 sec top hold
10 sec down
5 sec bottom hold
Announcements
Holiday Schedule Announcement!
Please check Wodify Class Schedule for our most up to date hours. Classes with 0 reservations will be subject to being cancelled.
We hope you all enjoy your holiday season, and safe travels to anyone going out of town!!
CrossFit9 – CrossFit WOD
Strength
Deadlift (8 minute EMOM
1 deadlift
)
– Build to a heavy single.
Metcon
Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP
2 wall walks
2 deadlifts
L1: 95/65
L2: 225/155
L3: 275/225
50 calorie echo bike (Time)
for time
Accessory Finisher
Pull-Up Strength: Scaled Concentric (Checkmark)
Toe Spot Pull-Ups
3 x 1 @ tempo
Tempo:
10 sec up
5 sec top hold
10 sec down
5 sec bottom hold
Announcements
Holiday Schedule Announcement!
Please check Wodify Class Schedule for our most up to date hours. Classes with 0 reservations will be subject to being cancelled.
We hope you all enjoy your holiday season, and safe travels to anyone going out of town!!
CrossFit9 – CrossFit WOD
Strength
Deadlift (8 minute EMOM
1 deadlift
)
– Build to a heavy single.
Metcon
Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP
2 wall walks
2 deadlifts
L1: 95/65
L2: 225/155
L3: 275/225
50 calorie echo bike (Time)
for time
Accessory Finisher
Pull-Up Strength: Scaled Concentric (Checkmark)
Toe Spot Pull-Ups
3 x 1 @ tempo
Tempo:
10 sec up
5 sec top hold
10 sec down
5 sec bottom hold
Announcements
Holiday Schedule Announcement!
Please check Wodify Class Schedule for our most up to date hours. Classes with 0 reservations will be subject to being cancelled.
We hope you all enjoy your holiday season, and safe travels to anyone going out of town!!
CrossFit9 – CrossFit WOD
Strength
Deadlift (8 minute EMOM
1 deadlift
)
– Build to a heavy single.
Metcon
Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP
2 wall walks
2 deadlifts
L1: 95/65
L2: 225/155
L3: 275/225
50 calorie echo bike (Time)
for time
Accessory Finisher
Pull-Up Strength: Scaled Concentric (Checkmark)
Toe Spot Pull-Ups
3 x 1 @ tempo
Tempo:
10 sec up
5 sec top hold
10 sec down
5 sec bottom hold