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
Back Rack Reverse Lunge (5 x 6)
Metcon
Metcon (Time)
For time:
21-15-9:
KB swings (53/70 lb)
100-100-100:
Double-unders
L1: B/P
L2: G/Y
L3: R/G
Accessory Finisher
Pull-Up Negatives (Checkmark)
4 x 5 with 5 sec negative per rep
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
Back Rack Reverse Lunge (5 x 6)
Metcon
Metcon (Time)
For time:
21-15-9:
KB swings (53/70 lb)
100-100-100:
Double-unders
L1: B/P
L2: G/Y
L3: R/G
Accessory Finisher
Pull-Up Negatives (Checkmark)
4 x 5 with 5 sec negative per rep
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
2 sets:
:20 jumping jacks
:20 mountain climbers
:20 alternating Spiderman stretches
:20 air squats
– Rest :20.
241225 (Time)
– RX –
12 rounds for time, starting with 1 and adding a movement each round:
1 wall walk
2 candlesticks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 handstand push-ups
12 single-leg squats
Perform the workout like the “12 Days of Christmas” song. In round 1, perform 1 wall walk. In round 2 perform 2 candlesticks and then 1 wall walk. In round 3, perform 3 burpees, 2 candlesticks, then 1 wall walk. Continue adding a new movement each round.
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
6 rounds for time, starting with 2 candlesticks and then completing the even rounds only, i.e.: 2, 1; then, 4, 3, 2, 1; then, 6, 5, 4, 3, 2, 1; etc.:
1 inchworm
2 candlesticks
3 burpees
4 push-ups from the knees
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 DB shoulder presses (10/15 lb)
12 box step-ups (12/20 in)
Perform the workout like the “12 Days of Christmas” song moving through the even rounds only. In round one, perform 2 candlesticks, and then 1 inchworm. In round two, 4 knee push-ups, 3 burpees, 2 candlesticks, then 1 inchworm. Continue adding the new exercises each even round.
– MASTERS 55+ –
12 rounds for time, starting with 1 and adding a movement each round:
1 wall walk
2 candlesticks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 pike push-ups
12 Cossack squats
Perform the workout like the “12 Days of Christmas” song. In round 1, perform 1 wall walk. In round 2 perform 2 candlesticks and then 1 wall walk. In round 3, perform 3 burpees, 2 candlesticks, then 1 wall walk. Continue adding a new movement each round.
Stretching (Checkmark)
Accumulate:
2:00 seated straddle stretch
– Hold :40 on the left leg, right leg, and in the center.
– AT-HOME – (Time)
Same as Rx
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
2 sets:
:20 jumping jacks
:20 mountain climbers
:20 alternating Spiderman stretches
:20 air squats
– Rest :20.
241225 (Time)
– RX –
12 rounds for time, starting with 1 and adding a movement each round:
1 wall walk
2 candlesticks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 handstand push-ups
12 single-leg squats
Perform the workout like the “12 Days of Christmas” song. In round 1, perform 1 wall walk. In round 2 perform 2 candlesticks and then 1 wall walk. In round 3, perform 3 burpees, 2 candlesticks, then 1 wall walk. Continue adding a new movement each round.
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
6 rounds for time, starting with 2 candlesticks and then completing the even rounds only, i.e.: 2, 1; then, 4, 3, 2, 1; then, 6, 5, 4, 3, 2, 1; etc.:
1 inchworm
2 candlesticks
3 burpees
4 push-ups from the knees
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 DB shoulder presses (10/15 lb)
12 box step-ups (12/20 in)
Perform the workout like the “12 Days of Christmas” song moving through the even rounds only. In round one, perform 2 candlesticks, and then 1 inchworm. In round two, 4 knee push-ups, 3 burpees, 2 candlesticks, then 1 inchworm. Continue adding the new exercises each even round.
– MASTERS 55+ –
12 rounds for time, starting with 1 and adding a movement each round:
1 wall walk
2 candlesticks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 pike push-ups
12 Cossack squats
Perform the workout like the “12 Days of Christmas” song. In round 1, perform 1 wall walk. In round 2 perform 2 candlesticks and then 1 wall walk. In round 3, perform 3 burpees, 2 candlesticks, then 1 wall walk. Continue adding a new movement each round.
Stretching (Checkmark)
Accumulate:
2:00 seated straddle stretch
– Hold :40 on the left leg, right leg, and in the center.
– AT-HOME – (Time)
Same as Rx
CrossFit9 – CrossFit WOD
– AT HOME – 12 Days of Christmas (Time)
For time:
1 wall walk
2 candlesticks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 handstand push-ups
12 single-leg squats
Perform the workout like the “12 Days of Christmas” song. In round 1, perform 1 wall walk. In round 2 perform 2 candlesticks and then 1 wall walk. In round 3, perform 3 burpees, 2 candlesticks, then 1 wall walk. Continue adding a new movement each round.
CrossFit9 – CrossFit WOD
– AT HOME – 12 Days of Christmas
If you MUST workout today. Here is an AT HOME bodyweight version of 12 days of Christmas workout.
– AT HOME – 12 Days of Christmas (Time)
For time:
1 wall walk
2 candlesticks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 handstand push-ups
12 single-leg squats
Perform the workout like the “12 Days of Christmas” song. In round 1, perform 1 wall walk. In round 2 perform 2 candlesticks and then 1 wall walk. In round 3, perform 3 burpees, 2 candlesticks, then 1 wall walk. Continue adding a new movement each round.
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
1 Wall walk
2 Power clean
3 Front Squat
4 Shoulder to overhead
5 Burpees over bar
6 Front rack lunges (3/3)
7 Box jumps
8 KB swings
9 Pull-ups
10 Calorie row or ski
11 Toes to bar
12 D-ball over shoulder
First, do one wall walk. Next, do two power cleans, then one wall walk. Continue until you’ve finished all 12 “days”!
L1; 45/35 or DB
L2: 75/55
L3: 95/65
Metcon (Time)
1 Wall walk
2 Power clean
3 Front Squat
4 Shoulder to overhead
5 Burpees over bar
6 Front rack lunges (3/3)
7 Box jumps
8 KB swings
9 Pull-ups
10 Calorie row or ski
11 Toes to bar
12 D-ball over shoulder
First, do one wall walk. Next, do two power cleans, then one wall walk. Continue until you’ve finished all 12 “days”!
L1; 45/35 or DB
L2: 75/55
L3: 95/65
Metcon (Time)
1 Wall walk
2 Power clean
3 Front Squat
4 Shoulder to overhead
5 Burpees over bar
6 Front rack lunges (3/3)
7 Box jumps
8 KB swings
9 Pull-ups
10 Calorie row or ski
11 Toes to bar
12 D-ball over shoulder
First, do one wall walk. Next, do two power cleans, then one wall walk. Continue until you’ve finished all 12 “days”!
L1; 45/35 or DB
L2: 75/55
L3: 95/65
CrossFit9 – Special Events
Metcon
Metcon (Time)
1 Wall walk
2 Power clean
3 Front Squat
4 Shoulder to overhead
5 Burpees over bar
6 Front rack lunges (3/3)
7 Box jumps
8 KB swings
9 Pull-ups
10 Calorie row or ski
11 Toes to bar
12 D-ball over shoulder
First, do one wall walk. Next, do two power cleans, then one wall walk. Continue until you’ve finished all 12 “days”!
L1; 45/35 or DB
L2: 75/55
L3: 95/65
Metcon (Time)
1 Wall walk
2 Power clean
3 Front Squat
4 Shoulder to overhead
5 Burpees over bar
6 Front rack lunges (3/3)
7 Box jumps
8 KB swings
9 Pull-ups
10 Calorie row or ski
11 Toes to bar
12 D-ball over shoulder
First, do one wall walk. Next, do two power cleans, then one wall walk. Continue until you’ve finished all 12 “days”!
L1; 45/35 or DB
L2: 75/55
L3: 95/65
Metcon (Time)
1 Wall walk
2 Power clean
3 Front Squat
4 Shoulder to overhead
5 Burpees over bar
6 Front rack lunges (3/3)
7 Box jumps
8 KB swings
9 Pull-ups
10 Calorie row or ski
11 Toes to bar
12 D-ball over shoulder
First, do one wall walk. Next, do two power cleans, then one wall walk. Continue until you’ve finished all 12 “days”!
L1; 45/35 or DB
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
1 Wall walk
2 Power clean
3 Front Squat
4 Shoulder to overhead
5 Burpees over bar
6 Front rack lunges (3/3)
7 Box jumps
8 KB swings
9 Pull-ups
10 Calorie row or ski
11 Toes to bar
12 D-ball over shoulder
First, do one wall walk. Next, do two power cleans, then one wall walk. Continue until you’ve finished all 12 “days”!
L1; 45/35 or DB
L2: 75/55
L3: 95/65
Accessory Finisher
Pull-Up Strength: Isometric Base (Checkmark)
Establish a max hang for 1) chin over bar hold and 2) dead hang
Chin Over Bar Hold (Time)
Establish a max chin over bar hold
Dead Hang (Time)
max 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 – Special Events
Metcon
Metcon (Time)
1 Wall walk
2 Power clean
3 Front Squat
4 Shoulder to overhead
5 Burpees over bar
6 Front rack lunges (3/3)
7 Box jumps
8 KB swings
9 Pull-ups
10 Calorie row or ski
11 Toes to bar
12 D-ball over shoulder
First, do one wall walk. Next, do two power cleans, then one wall walk. Continue until you’ve finished all 12 “days”!
L1; 45/35 or DB
L2: 75/55
L3: 95/65
Metcon (Time)
1 Wall walk
2 Power clean
3 Front Squat
4 Shoulder to overhead
5 Burpees over bar
6 Front rack lunges (3/3)
7 Box jumps
8 KB swings
9 Pull-ups
10 Calorie row or ski
11 Toes to bar
12 D-ball over shoulder
First, do one wall walk. Next, do two power cleans, then one wall walk. Continue until you’ve finished all 12 “days”!
L1; 45/35 or DB
L2: 75/55
L3: 95/65
Metcon (Time)
1 Wall walk
2 Power clean
3 Front Squat
4 Shoulder to overhead
5 Burpees over bar
6 Front rack lunges (3/3)
7 Box jumps
8 KB swings
9 Pull-ups
10 Calorie row or ski
11 Toes to bar
12 D-ball over shoulder
First, do one wall walk. Next, do two power cleans, then one wall walk. Continue until you’ve finished all 12 “days”!
L1; 45/35 or DB
L2: 75/55
L3: 95/65