CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
3 sets:
6 push-ups
8 alternating Cossack squats
10 dumbbell goblet squats
– Increase dumbbell load for the goblet squats each set.
Front Squat (- RX –
3-3-3-3-3 reps for load:
Front squat
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
Same as Rx’d)
– STAMINA I – (10 Rounds for time)
Every 2:00 for 10 sets:
250-meter ski
– Rest with the remaining time in the 2:00 interval.
– Sprint each interval.
– :50-1:10 per 250 meters.
– Rest with the remaining time in each interval.
– Try to keep your stroke rate above 30 for as much of the interval as possible to help get you through the interval faster.
– Ski modifications: Distance, 250-m row, 500-m C2 bike
Stretching (No Measure)
1 set:
1:00 frog stretch
1:00 seated straddle stretch
1:00 seated butterfly stretch
– AT-HOME – (5 Rounds for time)
5 sets, each for time:
10 dumbbell deadlifts
10 dumbbell front rack walking lunges
10 dumbbell front squats
– Rest 2:00-3:00 between sets.
– Use two dumbbells and the heaviest loads you have available.
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
3 sets:
6 push-ups
8 alternating Cossack squats
10 dumbbell goblet squats
– Increase dumbbell load for the goblet squats each set.
Front Squat (- RX –
3-3-3-3-3 reps for load:
Front squat
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
Same as Rx’d)
Metcon (Time)
5 rounds for time:
10 cal ski sprint
10 dumbbell deadlifts
10 dumbbell front rack walking lunges
10 dumbbell front squats
Rest 1 minute between rounds
– Use two dumbbells
Goal to go unbroken on all the DB reps
L1: 10/15
L2: 25/35
L3: 35/50
Stretching (No Measure)
1 set:
1:00 frog stretch
1:00 seated straddle stretch
1:00 seated butterfly stretch
Optional STAMINA outside of class (10 Rounds for time)
Every 2:00 for 10 sets:
250-meter ski
– Rest with the remaining time in the 2:00 interval.
– Sprint each interval.
– :50-1:10 per 250 meters.
– Rest with the remaining time in each interval.
– Try to keep your stroke rate above 30 for as much of the interval as possible to help get you through the interval faster.
– Ski modifications: Distance, 250-m row, 500-m C2 bike
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
1 set:
3:00 row
1 set:
:30 mountain climbers
5 inchworms + 1 push-up/rep
5 kettlebell windmills/arm
1 set:
:30 up-downs
10 single-arm kettlebell swings, right
10 single-arm kettlebell swings, left
1 set:
:30 burpees
10 single-arm kettlebell presses, right
10 single-arm kettlebell presses, left
240903 (Time)
– RX –
For time:
10 wall walks
800/1,000-m row
10 wall walks
– INTERMEDIATE –
For time:
5 wall walks
800/1,000-m row
5 wall walks
– BEGINNER –
For time:
10 inch worms
600/800-m row
10 inch worms
Skill Work (Checkmark)
Post-workout:
4 sets:
:20 seated leg raises
– Rest :10
:20 hollow hold
– Rest :10
Stretching (No Measure)
Accumulate:
1:00 banded shoulder stretch/side
– AT-HOME – (Time)
For time:
10 wall walks
1,000-m run
10 wall walks
CrossFit9 – CrossFit WOD
– STRENGTH I – (8 Rounds for weight)
6 sets for load:
1 clean pull
1 hang power clean
1 hang squat clean
– All hang reps start from above the knee.
2 drop sets:
1 complex at 95%
1 complex at 90%
– Welcome to the in-between cycles week of our Strength program. The goal of this week’s strength sessions is to recover, realign, and prepare for the next eight-week and four-week cycles. This will commence on September 9.
– Perform 6 heavy sets of the complex, building in load. Leave 10-20 pounds in the tank, versus going as heavy as possible.
– Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day.
– Rest 3 minutes between sets.
240903 (Time)
– RX –
For time:
10 wall walks
800/1,000-m row
10 wall walks
– INTERMEDIATE –
For time:
5 wall walks
800/1,000-m row
5 wall walks
– BEGINNER –
For time:
10 inch worms
600/800-m row
10 inch worms
Skill Work (Checkmark)
Post-workout:
4 sets:
:20 seated leg raises
– Rest :10
:20 hollow hold
– Rest :10
Stretching (No Measure)
Accumulate:
1:00 banded shoulder stretch/side
– AT-HOME – (Time)
For time:
10 wall walks
1,000-m run
10 wall walks
CrossFit9 – CrossFit WOD
– STRENGTH – (8 Rounds for weight)
6 sets for load:
1 clean pull
1 hang power clean
1 hang squat clean
– All hang reps start from above the knee.
2 drop sets:
1 complex at 95%
1 complex at 90%
– Perform 6 heavy sets of the complex, building in load. Leave 10-20 pounds in the tank, versus going as heavy as possible.
– Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day.
– Rest 3 minutes between sets.
240903 (Time)
– RX –
For time:
10 wall walks
800/1,000-m row
10 wall walks
– INTERMEDIATE –
For time:
5 wall walks
800/1,000-m row
5 wall walks
– BEGINNER –
For time:
10 inch worms
600/800-m row
10 inch worms
Every wall walk hold for 3 sec at the top. Only feet can be touching the wall (no legs/belly/chest/etc.)
Skill Work (Checkmark)
Post-workout:
4 sets:
:20 seated leg raises
– Rest :10
:20 hollow hold
– Rest :10
Stretching (No Measure)
Accumulate:
1:00 banded shoulder stretch/side
– AT-HOME – (Time)
For time:
10 wall walks
1,000-m run
10 wall walks
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
2 sets:
:20 jumping jacks
10 unweighted good mornings
10 walking lunge steps
5 push-ups, slow
5 push-ups, fast
Loredo (Time)
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here
– RX –
6 rounds for time:
24 air squats
24 push-ups
24 walking lunge steps
400-m run
– INTERMEDIATE –
6 rounds for time:
18 squats
18 push-ups
18 walking lunge steps
400-m run
– BEGINNER –
4 rounds for time:
14 squats
14 push-ups from the knees
14 walking lunge steps
400-m run
Stretching (No Measure)
1 set:
1:00 couch stretch/leg
1:00 banded lat stretch/arm
– AT-HOME – (Time)
Same as Rx’d
Work Your Weakness
– STRENGTH I – (8 Rounds for weight)
6 sets for load:
1 clean pull
1 hang power clean
1 hang squat clean
– All hang reps start from above the knee.
2 drop sets:
1 complex at 95%
1 complex at 90%
– Welcome to the in-between cycles week of our Strength program. The goal of this week’s strength sessions is to recover, realign, and prepare for the next eight-week and four-week cycles. This will commence on September 9.
– Perform 6 heavy sets of the complex, building in load. Leave 10-20 pounds in the tank, versus going as heavy as possible.
– Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day.
– Rest 3 minutes between sets.
Weighted Pull-ups (- STRENGTH II -)
7 sets:
3 weighted pull-ups
– Rest 1:00-2:00 between sets.
– Increase loading across as many sets as possible or perform the same weight for multiple sets.
– Ass load to the pull-ups with a dumbbell, a medicine ball, a vest, or a weight belt.
– If you are not able to perform a pull-up, find the smallest assistance band possible that allows to you perform three smooth and controlled reps.
– STRENGTH III – (Checkmark)
10 sets:
Sled push (75 ft)
Sled pull (75 ft)
– Add 50/90 lb to the sled.
– Rest 1:00 between sets.
– Welcome to the in-between cycles week of our Strength cycles. The goal of this week’s strength sessions is to recover, realign, and prepare for the next eight-week and four-week cycles. This will commence on September 9th.
– Add a rope or a ring + strap to the sled to pull it; simply keep the rope or ring on the sled while you push. The pull should be a backpedal, not an over-the-shoulder drag.
– Feel free to add additional load to the sled as long as you can keep moving.
– SKILL I – (Checkmark)
3 sets:
:20 ring plank hold (right arm)
:20 ring plank hold (left arm)
:20 L-sit hold
10 strict toes-to-bars
– For the ring plank holds, lower a single ring down to a few inches off the ground. To decrease the difficulty, maintain the rigid body position, but walk your feet forward (making your body more upright as opposed to horizontal).
– To reduce the difficulty of the L-sit, extend a single leg or tuck your knees toward your chest.
– To scale the strict toes-to-bars try to bring your toes or knees up as high as possible.
– STAMINA I – (10 Rounds for time)
Every 2:00 for 10 sets:
250-meter ski
– Rest with the remaining time in the 2:00 interval.
– Sprint each interval.
– :50-1:10 per 250 meters.
– Rest with the remaining time in each interval.
– Try to keep your stroke rate above 30 for as much of the interval as possible to help get you through the interval faster.
– Ski modifications: Distance, 250-m row, 500-m C2 bike
Announcements
LABOR DAY HOURS – Monday 9/2
CF and 9FIT – 7:30am, 8:30am, 9:30am
Reserve under Special Events tab
CrossFit9 – CrossFit WOD
Labor Day Partner Workout
Bert (Time)
For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees
U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.
Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.
He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.
To learn more about Bert click here
Stretching (No Measure)
1 set:
1:00 couch stretch/leg
1:00 banded lat stretch/arm
Work Your Weakness
Announcements
LABOR DAY HOURS – Monday 9/2
CF and 9FIT – 7:30am, 8:30am, 9:30am
Reserve under Special Events tab
CrossFit9 – CrossFit WOD
Labor Day Partner Workout
Bert (Time)
For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees
U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.
Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.
He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.
To learn more about Bert click here
Perform in teams of two or three
You may decide to run together or split the runs 200m each
Stretching (No Measure)
1 set:
1:00 couch stretch/leg
1:00 banded lat stretch/arm
Announcements
LABOR DAY HOURS – Monday 9/2
CF and 9FIT – 7:30am, 8:30am, 9:30am
Reserve under Special Events tab
CrossFit9 – Special Events
Labor Day Partner Workout
Bert (Time)
For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees
U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.
Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.
He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.
To learn more about Bert click here
Perform in teams of two or three.
You may decide to run together or split the run 200m each.
Stretching (No Measure)
1 set:
1:00 couch stretch/leg
1:00 banded lat stretch/arm
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
1 set:
400-meter run
3 sets:
4 inchworms
8 double-kettlebell shoulder presses
12 walking lunge steps
240901 (Time)
– RX –
For time:
Accumulate 1:00 freestanding handstand hold
100-meter double-KB front rack carry (35/53 lb)
50 double-KB push presses
Single-KB overhead walking lunge (100 ft)
Accumulate 1:00 plank hold
– Use the same load for all kettlebell movements. Switch arms as needed on the overhead walking lunge.
– INTERMEDIATE –
For time:
Accumulate 1:00 handstand hold against the wall
100-m double-KB front rack carry (26/35 lb)
50 double-KB push press
Single-KB overhead walking lunge (100 ft)
Accumulate 1:00 plank hold
– Use the same load for all kettlebell movements. Switch arms as needed on the overhead walking lunge.
– BEGINNER –
For time:
Accumulate :45 plank hold
100-m double-KB front rack carry (12/18 lb)
50 double-KB push press
Single-KB overhead walking lunge (100 ft)
Accumulate :45 plank hold
– Use the same load for all kettlebell movements. Switch arms as needed on the overhead walking lunge.
Skill Work (AMRAP – Reps)
Post-workout:
8 sets for reps:
:20 hollow rocks
:10 rest
Stretching (No Measure)
Accumulate:
10 iron cross stretch/side
1:00 seated pike stretch
– AT-HOME – (Time)
For time:
1:00 cumulative freestanding handstand hold
100-meter double-dumbbell front rack carry (35/50 lb)
50 double-dumbbell push presses
Single-dumbbell overhead walking lunge (100 ft)
1:00 cumulative plank hold
– Use the same load for all dumbbell movements. Switch arms as needed on the overhead walking lunge.