Announcements
Saturday August 17th @ 10:30am – Noon
RSVP in the link above!
CrossFit9 – CrossFit WOD
240817 (AMRAP – Rounds and Reps)
– RX –
AMRAP 20 with a partner:
30 front-rack reverse lunges (65/95 lb)
20 push presses
10 bar muscle-ups
– Share work as desired.
– INTERMEDIATE –
AMRAP 20 with a partner:
30 front-rack reverse lunges (45/65 lb)
20 push presses
10 jumping bar muscle-ups
– Share work as desired.
– BEGINNER –
AMRAP 20 with a partner:
30 unweighted reverse lunges
20 push presses (35/45 lb)
10 jumping pull-ups
– Share work as desired.
800m Run (Time)
Max Effort 800m Run
Upon finishing AMRAP, go directly into the 800m run as a team
Stretching (No Measure)
Accumulate:
1:00 foam roll glute/side
1:00 cobra stretch
– AT-HOME – (AMRAP – Rounds and Reps)
AMRAP 20 with a partner:
30 dumbbell front-rack reverse lunges (35/50 lb)
20 dumbbell push presses
10 dumbbell devils presses
– Share work as desired.
– Use two dumbbells.
Announcements
Saturday August 17th @ 10:30am – Noon
RSVP in the link above!
CrossFit9 – CrossFit WOD
240817 (AMRAP – Rounds and Reps)
AMRAP 25 with a partner:
40 front-rack reverse lunges (65/95 lb)
30 push presses
20 pull-ups
– Share work as desired.
Scaling:
L1: unweighted lunges; jumping pull-ups
L2: pull-ups or 10-20 jumping bar muscle ups
L3: 10-20 bar muscle ups
800m Run (Time)
Max Effort 800m Run
Upon finishing AMRAP, go directly into the 800m run as a team
Stretching (No Measure)
Accumulate:
1:00 foam roll glute/side
1:00 cobra stretch
– AT-HOME – (AMRAP – Rounds and Reps)
AMRAP 20 with a partner:
30 dumbbell front-rack reverse lunges (35/50 lb)
20 dumbbell push presses
10 dumbbell devils presses
– Share work as desired.
– Use two dumbbells.
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
2 sets:
15 unweighted good mornings
10 alternating Spiderman lunges
15 air squats
:20 burpees
Hang Clean (Pre-workout
EMOM 8:
3 hang squat cleans
– Work to a heavy 3-rep for the day.)
240816 (Time)
– RX –
18-15-12-9-6-3 reps for time:
Squat cleans (95/135 lb)
Lateral burpees over the bar
– INTERMEDIATE –
18-15-12-9-6-3 reps for time:
Squat cleans (65/95 lb)
Lateral burpees over the bar
– BEGINNER –
12-10-8-6-4-2 reps for time:
Hang squat cleans (35/45 lb)
Lateral up-down bar step-overs
Stretching (No Measure)
1-2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot
:30 elbow-to-instep/side
– AT-HOME – (Time)
18-15-12-9-6-3 reps for time:
Double-dumbbell squat cleans (35/50 lb)
Lateral burpees over a dumbbell
Announcements
Saturday August 17th @ 10:30am – Noon
RSVP in the link above!
CrossFit9 – CrossFit WOD
Hang Clean (
EMOM 10:
3 hang squat cleans
– Work to a heavy 3-rep for the day.)
240816 (Time)
– RX –
18-15-12-9-6-3 reps for time:
Squat cleans (95/135 lb)
Lateral burpees over the bar
– INTERMEDIATE –
18-15-12-9-6-3 reps for time:
Squat cleans (65/95 lb)
Lateral burpees over the bar
– BEGINNER –
12-10-8-6-4-2 reps for time:
Hang squat cleans (35/45 lb)
Lateral up-down bar step-overs
Stretching (No Measure)
1-2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot
:30 elbow-to-instep/side
– AT-HOME – (Time)
18-15-12-9-6-3 reps for time:
Double-dumbbell squat cleans (35/50 lb)
Lateral burpees over a dumbbell
Announcements
Saturday August 17th @ 10:30am – Noon
RSVP in the link above!
CrossFit9 – CrossFit WOD
Hang Clean (
EMOM 10:
3 hang squat cleans
– Work to a heavy 3-rep for the day.)
240816 (Time)
– RX –
18-15-12-9-6-3 reps for time:
Squat cleans (95/135 lb)
Lateral burpees over the bar
– INTERMEDIATE –
18-15-12-9-6-3 reps for time:
Squat cleans (65/95 lb)
Lateral burpees over the bar
– BEGINNER –
12-10-8-6-4-2 reps for time:
Hang squat cleans (35/45 lb)
Lateral up-down bar step-overs
Stretching (No Measure)
1-2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot
:30 elbow-to-instep/side
– AT-HOME – (Time)
18-15-12-9-6-3 reps for time:
Double-dumbbell squat cleans (35/50 lb)
Lateral burpees over a dumbbell
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
2 rounds:
2:00 run, row, or ski
10 arm swings across
10 alternating arm swings overhead
10 torso twists
10 inchworms
10 push-ups, from the knees as needed
240815 (5 Rounds for time)
– RX –
Every 3:00 for 5 rounds:
50 double-unders
Handstand walk (25 ft)
– Rest remainder of each round.
– Score is slowest round.
– INTERMEDIATE –
Every 3:00 for 5 rounds:
25 double-unders
20 handstand shoulder taps
– Rest remainder of each round.
– Score is slowest round.
– BEGINNER –
Every 3:00 for 5 rounds:
20 single-unders
10 pike shoulder taps
– Rest remainder of each round.
– Score is slowest round.
Stretching (No Measure)
3 sets:
:30 reach, roll, and lift
20 banded pull-aparts
– AT-HOME – (5 Rounds for time)
Every 3:00 for 5 rounds:
50 double-unders
30 alternating handstand shoulder taps
– Rest remainder of each round.
– Score is slowest round.
Announcements
Saturday August 17th @ 10:30am – Noon
RSVP in the link above!
CrossFit9 – CrossFit WOD
Snatch (Snatch
3 x 3 at 70-80%
3 x 2 at 80-90%
3 x 1 at 90%+)
Note:
Scale to Overhead squats or front squats – must have good full range of motion mechanics in these before moving dynamically through a snatch.
For many people, the limit of their snatch potential is due to poor squatting basics
240815 (5 Rounds for time)
– RX –
Every 3:00 for 5 rounds:
50 double-unders
Handstand walk (25 ft)
– Rest remainder of each round.
– Score is slowest round.
– INTERMEDIATE –
Every 3:00 for 5 rounds:
25 double-unders
20 handstand shoulder taps
– Rest remainder of each round.
– Score is slowest round.
– BEGINNER –
Every 3:00 for 5 rounds:
20 single-unders
10 pike shoulder taps
– Rest remainder of each round.
– Score is slowest round.
Stretching (No Measure)
3 sets:
:30 reach, roll, and lift
20 banded pull-aparts
– AT-HOME – (5 Rounds for time)
Every 3:00 for 5 rounds:
50 double-unders
30 alternating handstand shoulder taps
– Rest remainder of each round.
– Score is slowest round.
Announcements
Saturday August 17th @ 10:30am – Noon
RSVP in the link above!
CrossFit9 – CrossFit WOD
Snatch (Snatch
3 x 3 at 70-80%
3 x 2 at 80-90%
3 x 1 at 90%+)
Note:
Scale to Overhead squats or front squats – must have good full range of motion mechanics in these before moving dynamically through a snatch.
For many people, the limit of their snatch potential is due to poor squatting basics
240818 (Time)
– RX –
For time:
50 box jump-overs (20/24 in)
40 hang power snatches (55/75 lb)
30 chest-to-bar pull-ups
– Step down from the box.
– INTERMEDIATE –
For time:
50 box jump-overs (20/24 in)
30 hang power snatches (55/75 lb)
30 pull-ups
– Step down from the box.
– BEGINNER –
For time:
40 box step-overs (12/20 in)
30 hang power snatches (35/45 lb)
20 ring rows
– Step down from the box.
Stretching (No Measure)
1 set:
1:00 scorpion stretch/side
1:00 banded overhead external rotation stretch/side
– AT-HOME – (Time)
For time:
50 object jump-overs (20/24 in)
40 alternating dumbbell hang power snatches (35/50 lb)
30 burpees to a target (12 in)
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
3 sets:
30 jumping jacks
:10 Samson stretch/leg
5-10 ring rows or 1-5 strict pull-ups
5-10 push-ups from the knees or toes
10 alternating forward lunges, walking lunges, or jumping lunges
240814 (Time)
– RX –
5 rounds for time:
20 Russian KB swings (53/70 lb)
400-m run
– INTERMEDIATE –
5 rounds for time:
20 Russian KB swings (35/53 lb)
400-m run
– BEGINNER –
5 rounds for time:
10 Russian KB swings (18/26 lb)
200-m run
Stretching (No Measure)
1 set:
200-m cooldown walk
1:00 foam roll t-spine
– AT-HOME – (Time)
5 rounds for time:
20 dumbbell swings (35/50 lb)
400-meter run
Announcements
Saturday August 17th @ 10:30am – Noon
RSVP in the link above!
CrossFit9 – CrossFit WOD
Skill – Kettlebell (No Measure)
6 Minute Alt. EMOM:
Kettlebell Clean and press right side
Kettlebell Clean and press left side
240814 (Time)
– RX –
For Time:
Buy In: 1000m row
5 rounds:
20 Russian KB swings (53/70 lb)
400-m run
Cash Out: 1000m ski
– INTERMEDIATE –
Buy In: 1000m row
5 rounds for time:
20 Russian KB swings (35/53 lb)
400-m run
Cash Out: 1000m ski
– BEGINNER –
Buy In: 500m row
5 rounds for time:
10 Russian KB swings (18/26 lb)
200-m run
Cash Out: 500m ski
Stretching (No Measure)
200-m cooldown walk
1:00 foam roll t-spine
1:00 foam roll each calf
– AT-HOME – (Time)
5 rounds for time:
20 dumbbell swings (35/50 lb)
400-meter run