CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
1 set:
200-meter row (easy pace)
25 ft down and back:
Bear crawl (down)
Samson lunges (back)
Spiderman twist
Side lunges
Crab walk (focus on maintaining high hips)
Burpee broad jump
1 set:
200-meter row (moderate pace)
3 rounds:
5 scap pull-ups
:10 hollow hold on the pull-up bar
10 air squats
200-meter row (fast)
241013 (AMRAP – Reps)
– RX –
For max reps:
AMRAP 5:
50 air squats
Max chest-to-bar pull-ups
AMRAP 3:
30 box step-ups (20/24 in)
Max toes-to-bars
AMRAP 1:
Max-distance row
– 10 m = 1 rep.
– INTERMEDIATE –
For max reps:
AMRAP 5:
50 air squats
Max chin-over-bar pull-ups
AMRAP 3:
30 box step-ups (20/24 in)
Max kipping knee raises
AMRAP 1:
Max-distance row
– 10 m = 1 rep.
– BEGINNER –
For max reps:
AMRAP 5:
30 air squats
Max ring rows
AMRAP 3:
20 box step-ups (20 in)
Max hanging knee raises
AMRAP 1:
Max-distance row
– 10 m = 1 rep.
Skill Work (Checkmark)
Post-workout:
Accumulate:
50 alternating wall-facing handstand shoulder taps
Or…
Handstand walk (150 ft)
Stretching (No Measure)
1 set:
1:00 couch stretch/leg
– AT-HOME – (AMRAP – Reps)
For max reps:
AMRAP 5:
50 air squats
Max double-DB hang power cleans (35/50 lb)
AMRAP 3:
30 walking lunge steps
Max v-ups
AMRAP 1:
Max-shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back.
– MASTERS 55+ – (AMRAP – Reps)
For max reps:
AMRAP 5:
50 air squats
Max kipping pull-ups
AMRAP 3:
30 box step-ups (20/24 in)
Max toes-to-bars
AMRAP 1:
Max-distance row
– 10 m = 1 rep.
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
1 set:
200-meter row (easy pace)
25 ft down and back:
Bear crawl (down)
Samson lunges (back)
Spiderman twist
Side lunges
Crab walk (focus on maintaining high hips)
Burpee broad jump
1 set:
200-meter row (moderate pace)
3 rounds:
5 scap pull-ups
:10 hollow hold on the pull-up bar
10 air squats
200-meter row (fast)
241013 (AMRAP – Reps)
– RX –
For max reps:
AMRAP 5:
50 air squats
Max chest-to-bar pull-ups
AMRAP 3:
30 box step-ups (20/24 in)
Max toes-to-bars
AMRAP 1:
Max-distance row
– 10 m = 1 rep.
– INTERMEDIATE –
For max reps:
AMRAP 5:
50 air squats
Max chin-over-bar pull-ups
AMRAP 3:
30 box step-ups (20/24 in)
Max kipping knee raises
AMRAP 1:
Max-distance row
– 10 m = 1 rep.
– BEGINNER –
For max reps:
AMRAP 5:
30 air squats
Max ring rows
AMRAP 3:
20 box step-ups (20 in)
Max hanging knee raises
AMRAP 1:
Max-distance row
– 10 m = 1 rep.
Skill Work (Checkmark)
Post-workout:
Accumulate:
50 alternating wall-facing handstand shoulder taps
Or…
Handstand walk (150 ft)
Stretching (No Measure)
1 set:
1:00 couch stretch/leg
– AT-HOME – (AMRAP – Reps)
For max reps:
AMRAP 5:
50 air squats
Max double-DB hang power cleans (35/50 lb)
AMRAP 3:
30 walking lunge steps
Max v-ups
AMRAP 1:
Max-shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back.
– MASTERS 55+ – (AMRAP – Reps)
For max reps:
AMRAP 5:
50 air squats
Max kipping pull-ups
AMRAP 3:
30 box step-ups (20/24 in)
Max toes-to-bars
AMRAP 1:
Max-distance row
– 10 m = 1 rep.
Announcements
Post-Storm Announcements
Hoping you weathered the storm and you’re safe.
The gym will be closed through Friday to reduce the number of vehicles on the roads.
Functional Fitness 🤝 Helping Neighbors
💪 Need a workout? Storm cleanup, for time!
🗑️ Need help?
💬 Put our Facebook Group to work! Please use the comment section in the group to request help or extend help to someone who needs it.
Gym Open SATURDAY ❤️🩹 INVITE GUESTS
The gym will reopen Saturday to ALL members (CF + 9FIT) and the public for FREE classes through the weekend.
Saturday – 7:30 am, 8:30 am, and 9:30 am.
Sunday – 8:30 am and 9:30 am.
If you know someone who needs to blow off some steam or take their mind off cleanup efforts, please invite them for a complimentary class.
Please note that the gym does not currently have power. We’ll let you know when we can provide recharging, shower, and AC capacity to members and the public.
Take care, 9’ers. 🫶
CrossFit9 – CrossFit WOD
Meton (AMRAP – Rounds and Reps)
10 minute AMRAP
2-way Sled push
15 call bike erg
20 air squats
Rest 2 minutes
10 minute AMRAP
20 Hammer hit (10 per side)
30 Battle rope slams (any style & half per arm if single arm version)
200m Run
Rest 2 minutes
10 minute AMRAP
10 D-ball to shoulder (5 per side heavy)
20 Sit-ups
250m Row
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
1 set:
:30 jumping jacks
10 alternating scorpion stretches
:30 plank hip taps (same side)
1 set:
:30 mountain climbers
10 push-ups
:30 active bar hang
1 set:
:30 burpees
10 alternating Samson stretches
10 scap pull-ups
1 set:
:30 burpees to a plate
10 walking lunges
:30 active bar hang
241012 (Time)
– RX –
For time with a partner:
100 walking overhead plate lunges (25/45 lb)
75 burpees to a plate
1:00 accumulated hang from a pull-up bar
1,000-m weighted run together (25/45 lb)
1:00 accumulated hang from a pull-up bar
75 burpees to a plate
100 walking overhead plate lunges (25/45 lb)
– One partner works on the hangs, burpees, and overhead lunges, while the other rests.
– Run together with one partner carrying one plate at a time.
– INTERMEDIATE –
For time with a partner:
100 walking overhead plate lunges (15/25 lb)
75 burpees to a plate
1:00 accumulated hang from a pull-up bar
1,000-m weighted run together (15/25 lb)
1:00 accumulated hang from a pull-up bar
75 burpees to a plate
100 walking overhead plate lunges (15/25 lb)
– One partner works on the hangs, burpees, and overhead lunges, while the other rests.
– Run together with one partner carrying one plate at a time.
– BEGINNER –
For time with a partner:
50 walking overhead plate lunges (10/15 lb)
40 burpees to a plate
:40 accumulated hang from a pull-up bar
800-m weighted run together (10/15 lb)
:40 accumulated hang from a pull-up bar
40 burpees to a plate
50 walking overhead plate lunges (10/15 lb)
– One partner works on the hangs, burpees, and overhead lunges, while the other rests.
– Run together with one partner carrying one plate at a time.
Stretching (No Measure)
Accumulate:
2:00 reach, roll, and lift
– AT-HOME – (Time)
For time with a partner:
100 walking single-DB overhead lunges (35/50 lb)
75 burpees
1:00 accumulated hollow hold
1,000-m weighted run together (35/50 lb)
1:00 accumulated hollow hold
75 burpees
100 walking single-DB overhead lunges (35/50 lb)
– One partner works on the hangs, burpees, and overhead lunges, while the other rests.
– Run together with one partner carrying one dumbbell at a time.
– MASTERS 55+ – (Time)
For time with a partner:
100 walking overhead plate lunges (15/25 lb)
75 burpees to a plate
1:00 accumulated hang from a pull-up bar
1,000-m weighted run together (15/25 lb)
1:00 accumulated hang from a pull-up bar
75 burpees to a plate
100 walking overhead plate lunges (15/25 lb)
– One partner works on the hangs, burpees, and overhead lunges, while the other rests.
– Run together with one partner carrying one plate at a time.
CrossFit9 – CrossFit WOD
Metcon (AMRAP – Reps)
2 rounds for max reps, with a partner:
5 Minute AMRAP
50 air squats
Max chest-to-bar pull-ups
5 Minute AMRAP
50 box jumps
Max toes-to-bars
5 Minute AMRAP
Max-distance row
– 10 m = 1 rep.
-Move directly into the next AMRAP (no rest between)
-One partner works at a time
-Score = total reps
Announcements
Post-Storm Announcements
Hoping you weathered the storm and you’re safe.
The gym will be closed through Friday to reduce the number of vehicles on the roads.
Functional Fitness 🤝 Helping Neighbors
💪 Need a workout? Storm cleanup, for time!
🗑️ Need help?
💬 Put our Facebook Group to work! Please use the comment section in the group to request help or extend help to someone who needs it.
Gym Open SATURDAY ❤️🩹 INVITE GUESTS
The gym will reopen Saturday to ALL members (CF + 9FIT) and the public for FREE classes through the weekend.
Saturday – 7:30 am, 8:30 am, and 9:30 am.
Sunday – 8:30 am and 9:30 am.
If you know someone who needs to blow off some steam or take their mind off cleanup efforts, please invite them for a complimentary class.
Please note that the gym does not currently have power. We’ll let you know when we can provide recharging, shower, and AC capacity to members and the public.
Take care, 9’ers. 🫶
CrossFit9 – CrossFit WOD
PARTNER WOD (AMRAP – Rounds and Reps)
30 MINUTE AMRAP
50 sandbag cleans
40 goblet squats
30 cal row
200m farmer carry (split with partner)
30 cal ski
40 KB swings
50 push-ups
200m farmer carry (split with partner)
Split reps any way between partners.
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
3 sets:
:30 up-downs to a target (6 in)
:10 rest
:30 mountain climbers
:10 rest
241011 (7 Rounds for weight)
– RX –
Every 3:00 x 7 sets:
2 power cleans
2 thrusters
– Increase loading across as many sets as possible.
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
Same as Rx’d
Stretching (No Measure)
1 set:
200-m recovery walk
:30 foam roll quads/side
– AT-HOME – (7 Rounds for time)
Every 3:00 x 7 sets:
3-10 DB power cleans (35/50 lb)
3-10 DB thrusters
– Complete all reps without putting the DBs down.
– Use two DBs.
– MASTERS 55+ – (7 Rounds for weight)
Every 3:00 x 7 sets:
2 power cleans
2 thrusters
– Increase loading across as many sets as possible.
CrossFit9 – CrossFit WOD
Weightlifting
Weightlifting (7 Rounds for weight)
Every 3:00 x 7 sets:
2 power cleans
2 thrusters
– Increase loading across as many sets as possible.
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
15/18 cal ski
50 double-unders
15 toes to bar
Stretching (No Measure)
1 set:
200-m recovery walk
:30 foam roll quads/side
Announcements
Post-Storm Announcements
Hoping you weathered the storm and you’re safe.
The gym will be closed through Friday to reduce the number of vehicles on the roads.
Functional Fitness 🤝 Helping Neighbors
💪 Need a workout? Storm cleanup, for time!
🗑️ Need help?
💬 Put our Facebook Group to work! Please use the comment section in the group to request help or extend help to someone who needs it.
Gym Open SATURDAY ❤️🩹 INVITE GUESTS
The gym will reopen Saturday to ALL members (CF + 9FIT) and the public for FREE classes through the weekend.
Saturday – 7:30 am, 8:30 am, and 9:30 am.
Sunday – 8:30 am and 9:30 am.
If you know someone who needs to blow off some steam or take their mind off cleanup efforts, please invite them for a complimentary class.
Please note that the gym does not currently have power. We’ll let you know when we can provide recharging, shower, and AC capacity to members and the public.
Take care, 9’ers. 🫶
CrossFit9 – CrossFit WOD
Weightlifting
Weightlifting (7 Rounds for weight)
Every 3:00 x 7 sets:
2 power cleans
2 thrusters
– Increase loading across as many sets as possible.
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
15/18 cal ski
50 double-unders
15 toes to bar
Stretching (No Measure)
1 set:
200-m recovery walk
:30 foam roll quads/side
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
Running line drill warm-up
1-2 rounds:
Hip rotations – out and around
Hip rotations – in and out
Heel walks
Toe walks
Outside feet
Inside feet
A skips
B skips
C skips
High knees
Butt kicks
Karaoke
Skipping (forward/back/height/length)
Shuttle runs
241010 (Time)
– RX –
3 rounds for time:
600-m run
Rest 1:00
400-m run
Rest 1:00
200-m run
Rest 1:00
– Score = total time.
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
3 rounds for time:
300-m run
Rest 1:00
200-m run
Rest 1:00
100-m run
Rest 1:00
– Score = total time.
Stretching (No Measure)
1 set:
1:00 foam roll calves
1:00 standing pike stretch
– AT-HOME – (Time)
Same as Rx’d
– MASTERS 55+ – (Time)
Same as Rx’d