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,
30 Minute Clock,
0:00-5:00
5 min AMRAP
Max cal on any machine (split as needed)
5:00-10:00
5 min AMRAP (do one full round then switch)
3 Dumbbell Thrusters
2 DB Lunges
1 Burpee
10:00-15:00
5 min AMRAP (do one full round then switch)
10 Dumbbell Hang Snatches
10 Sit-Ups
15:00-20:00
5 min AMRAP (do one full round then switch)
10 Dumbbell Shoulder-to-Overheads
10 V-Ups or tuck ups
20:00-30:00
10 min AMRAP (split evenly with partner)
500m on machine or 400m run
40 Russian Twists
30 Air Squats
20 Plate Ground-to-Overheads
10 Hollow body plate raises
CrossFit9 – CrossFit WOD
Metcon (No Measure)
Every 2:00 for 8 rounds:
5 deadlifts
10 wall-ball shots (14/20 lb) (10/11 ft)
– Athlete’s choice for deadlift load (suggested 185/275 lb).
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
Metcon (No Measure)
Every 2:00 for 8 rounds:
5 deadlifts
10 wall-ball shots (14/20 lb) (10/11 ft)
– Athlete’s choice for deadlift load (suggested 185/275 lb).
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
Strength
Bench Press (10-10-8-8-6-6)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP
5 deadlifts (275/185)
10 wall-ball shots
15 cal row
20 slam balls
50m/50m single arm farmer carry
CrossFit9 – CrossFit WOD
Metcon (Time)
On a running clock:
At 0:00:
15-12-9-6-3 reps for time of:
Toes-to-bars
Double-KB overhead walking lunges (35/53 lb)
At 12:00:
15-12-9-6-3 reps for time of:
Calorie row
Lateral burpees over the rowing machine
Score = both times added together
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
Midline Fryer (Checkmark)
Every 4:00 for 5 sets:
15 barbell good mornings* or weighted hip extensions (45/25 lb)
100-ft heavy sandbag carry (150/100)
100ft = down and back two times (red pole to red pole)
*good mornings from the outer sqwuat racks
Devil’s Sprint (Time)
For time:
21*15*9*:
Dumbbell devils presses (35/20 lb)
*Perform 10 x 50-ft shuttle runs after each set.
Devils press on the outside of the red poles
50ft shuttle run is down and back (red pole to red pole) = 1 rep
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
Strength
Front Squat (4 x 8)
Metcon
Metcon (Calories)
5 rounds x 3 min AMRAP
10 power snatches
10 lateral burpees over the barbell
Max-calorie ski or echo bike in the remaining time
– Rest 2 minutes between each round.
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Metcon (Time)
For time:
15 box jumps (30 in)
400-m run
20 box jumps (24 in)
400-m run
25 box jumps (20 in)
400-m run
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
Skill (Checkmark)
On a 15 minute clock…
Minutes 0-5 | high box jump practice
Minutes 5-10 | jump rope practice
Minutes 10-15 | plank hold challenge
high box jump – aim for as high as possible (within reason and ability level)
jump rope variations
5 min consecutive singles/double/any jumping
crossover skill practice
Modify if no jumping – 5 min MAX cals on any machine (no lazy nonsense)
plank variations
aim for 5 min straight in any plank hold alternate as you wish
front/side/reverse/star/forearm/single arm
Metcon (Time)
For time:
400-m run
15 box jumps (30 in)
400-m run
20 box jumps (24 in)
400-m run
25 box jumps (20 in)
400-m run
Goal: set various box heights so that you can JUMP (not step up). Practice the skill of jumping – in the beginning, dont worry about the speed of reps
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
Split Jerk (7 sets:
3 push jerks + 1 split jerk)
Metcon (Time)
On a running clock:
At 0:00:
15-12-9-6-3 reps for time of:
Toes-to-bars
Double-KB overhead walking lunges (35/53 lb)
At 12:00:
15-12-9-6-3 reps for time of:
Calorie row
Lateral burpees over the rowing machine
Score = both times added together