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)
15-12-9-6
Deadlift (275/185)
Cal Echo Bike
Sit-Ups (double the reps – 30,24,18,12)
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 (Time)
15-12-9-6
Deadlift (275/185)
Cal Echo Bike
Sit-Ups (double the reps – 30,24,18,12)
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
As many rounds and reps as possible in 8 minutes of:
4 ring muscle-ups
8 back squats ( 185/125)
Scaling:
Ring Push-ups
Push-ups
Strict Dips
CrossFit9 – CrossFit WOD
Single Leg Squat Practice (Checkmark)
Variations for today:
Weighted Box Step Ups 4 x 8 per leg
DB Split Squat 5 x 5 with 3-5 sec negative
Eccentric Pistol Squat + Candle stick Rolls (10 min play)
Pistols 5 x 5 per leg (5 consecutive reps before switching
15-20 minutes
Metcon (AMRAP – Rounds and Reps)
As many rounds and reps as possible in 8 minutes of:
4 ring muscle-ups
8 back squats ( 185/125)
Scaling Options:
4-8 Ring Push-ups
4-8 Push-ups
4-8 Strict Dips
CrossFit9 – CrossFit WOD
Endurance
Endurance (Time)
5 rounds for time:
200-meter SkiErg
– Rest :30 between rounds.
4 rounds for time:
400-meter SkiErg
– Rest 1:00 between rounds.
3 rounds for time:
600-meter SkiErg
– Rest 1:30 between rounds.
Metcon
Sandbag Clean and Carry (Time)
For time:
10*8*6*4*2*
Sandbag over the shoulder (heavy)
*Perform a 100m sandbag carry after each set
CrossFit9 – CrossFit WOD
Strength
Strict Press (5 x 5 )
Or Handstand Push-up Practice
Metcon
A Chipper (Time)
For time:
1000m Ski
50 Sandbag over the shoulder (heavy)
75 Kettlebell Swings
50/40 Cal Echo Bike
75 DB Push Press
50 Bear Hug Marches
2000m Bike Erg
CrossFit9 – CrossFit WOD
Strength
Back Rack Lunge (10-8-8-6-6)
Rope and Run
Metcon (Time)
4 rounds for time:
800-m run
75 double-unders
L1: 3-4 rounds:
400m run
150 single unders
25 sit ups
Midline Accessory (Checkmark)
3 sets:
25 GHD sit-ups
:30 side plank hold/side
CrossFit9 – CrossFit WOD
Weightlifting
Clean Complex (Weight)
5 sets:
3 cleans
+2 front squats
+1 jerk
Must complete all reps before dropping the bar
Metcon
Mainsite WOD 5/31/24 (AMRAP – Rounds and Reps)
As many rounds and reps as possible in 14 minutes of:
7 hang power cleans
7 front squats
Rx: 205 lb/145 lb
CrossFit9 – CrossFit WOD
Metcon (Time)
For time with a partner:
160 double-unders
160 AbMat sit-ups
160 double-unders
160 DB push presses (50/35 lb)
160 double-unders
400-m DB farmers carry
– Split the work as desired.
– Use two dumbbells.
Announcements
Pride WOD Saturday June 22nd @ 7:30am, 8:30am, 9:30am classes
Open to the community – bring friends – Both CrossFit and 9FIT
🚨 ATTENTION: CLASS CAPS! 🚨
We have class caps in place to ensure each member receives the attention and space they deserve during our group fitness classes. While we love seeing our classes bustling with energy and enthusiasm, it’s crucial that we maintain a safe and enjoyable environment for everyone.
If you are on the waitlist for a class, you DO NOT have a place in the class at that time. Wodify will notify you if and when an open spot becomes available for you to reserve. Please prepare in advance and reserve your spot up to 48 hours in advance to make sure you can attend your desired class. We don’t want to be the bad guy, but we will have to turn you away if we are over capacity.
Thank you for your cooperation in helping us maintain a safe and fun community!
CrossFit9 – CrossFit WOD
Pride WOD (Time)
In teams of two,
26 Minute AMRAP
0:00-5:00
50 Burpees
5:00-10:00
5 min AMRAP (do one full round then switch)
3 Dumbbell Thrusters
2 DB Lunges
1 Burpee
10:00-18:00
42-30-18 (split work evenly)
Alternating Dumbbell Snatches
Double Dumbbell Deadlifts
Directly into,
30-24-18 (split work evenly)
Dumbbell Hang Snatches
Sit-Ups
Directly into,
24-18-12 (split work evenly)
Dumbbell Shoulder-to-Overheads
V-Ups
Finally from 18:00-26:00
AMRAP of:
10 Dumbbell Ground-to-Overheads
20 Jumping Squats
30 Jumping Jacks
40 Russian Twists
30 Jumping Jacks
20 Jumping Squats
10 Dumbbell Ground-to-Overheads