Announcements
Happy Independence Day, #9Nation! 🇺🇸
Please note our special holiday hours for Thursday, July 4:
- 7:30 AM (All 9FIT and CrossFit athletes)
- 8:30 AM (All 9FIT and CrossFit athletes)
- 9:30 AM (All 9FIT and CrossFit athletes)
- Close at 10:30 AM
We will have otherwise regularly scheduled hours. Please enjoy a happy, healthy, and safe Fourth of July! 🦅⭐
CrossFit9 – CrossFit WOD
Metcon (AMRAP – Rounds and Reps)
30 Minute AMRAP
60 hang power cleans
60 shoulder to overheads
60 cal row
60 box jumps
60 burpees
60 cal echo bike
Split reps evenly
CrossFit9 – CrossFit WOD
Strength (Weight)
7 sets:
3 weighted pull-ups
or strict pull-up practice
Rest 1:00-2:00 between sets.
Chin over bar holds
Eccentrics/Negatives
Metcon (Calories)
7 rounds for time:
25/20 calorie bike
Rest 1:00 between rounds.
CrossFit9 – Special Events
Fourth of July
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
CrossFit9 – CrossFit WOD
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
CrossFit9 – CrossFit WOD
Strict Press (5 x 3 )
Pause 3 sec at the top of each strict press
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
15 push press
15 toes-to-bars
15 cal row
CrossFit9 – CrossFit WOD
Hang Power Snatch (6 sets:
1 snatch pull
1 hang power snatch)
Metcon (Time)
For Time
100 double unders
21 devils press
9 ring muscle up
75 double unders
15 devils press
7 ring muscle up
50 double unders
9 devils press
5 ring muscle up
25 double unders
CrossFit9 – CrossFit WOD
Paused Front Squat (5 x 3)
2 sec pause in the bottom
Morrison (Time)
50-40-30-20-10 Reps For Time
Wall Ball Shots (20/14 lb)
Box Jumps (24/20 in)
Kettlebell Swings (1.5/1 pood)
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
To learn more about Morrison click here
CrossFit9 – CrossFit WOD
Operation Red Wings (Time)
For time with a partner:
Run 1,200 m
then…
16 rounds of:
8 toes-to-bars
8 burpee box jumps
then…
47 goblet squats (70/53lbs)
– Run together.
– Split all other work evenly with one person working at a time.
– One partner completes a full round of the couplet before switching.
CrossFit9 – CrossFit WOD
Operation Red Wings (Time)
For time with a partner:
Run 1,200 m (800m + 400m)
then…
16 rounds of:
8 toes-to-bars
8 burpee box jumps
then…
47 goblet squats (70/53lbs)
– Run together.
– Split all other work evenly with one person working at a time.
– One partner completes a full round of the couplet before switching.
CrossFit9 – CrossFit WOD
Strength
Bench Press (Every 2:00 for 3 sets:
1 bench press
Every 2:00 for 3 sets:
3 bench presses
Every 2:00 for 3 sets:
5 bench presses
)
18 min total
9 sets of bench press
Load should decrease as reps increase
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
15 deadlifts (135/95)
10 push presses (135/95)
5 strict handstand push-ups