WODs

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

Metcon (Time)

10 Minute AMRAP

3-6-9-12-15-…

Toes to bar

Kettlebell swings

Rest 2 minutes

10 Minute AMRAP

3-6-9-12-15-…

Calorie row

Burpees

Rest 2 minutes

10 Minute AMRAP

3*6*9*12*15-…

Devil’s Press

200m run

CrossFit9 – CrossFit WOD

Split Jerk (7 sets:
3 push jerks + 1 split jerk)

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

Metcon

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

CrossFit9 – CrossFit WOD

Strength

Power Clean (Build to a heavy set of 5 singles)

NOT touch and go… drop it from the top

Metcon

Metcon (No Measure)

EMOM 18:

Min 1 | 5 UNBROKEN power cleans (155/105 lb)

Min 2 | 12/9 cals Echo bike

Min 3 | 5 strict pull-ups + 10 push-ups + 15 air squats
These 5 power clean much be unbroken! Choose weight accordingly

Beginner

EMOM 18:

Min 1 | 5 power cleans (45/35 lb)

Min 2 | 7/5 cals Echo bike

Min 3 | 3 ring rows + 6 push-ups from box/incline + 9 air squats

CrossFit9 – CrossFit WOD

Strength

Back Rack Lunge (
4-4-4-4-4+


Max reps on the last set.)

Metcon (Time)

8 rounds with a partner:

400-m run

Max-calorie row

– One partner runs while the other rows for max calories. Athletes switch when the runner returns. Each partner will run and row four times.

CrossFit9 – CrossFit WOD

Strength

Back Rack Lunge (
4-4-4-4-4+

Max reps on the last set.)

Partner up in teams of 3-4 to share a bar and push eachother

Metcon (Time)

8 rounds with a partner:

400-m run

Max-calorie row

– One partner runs while the other rows for max calories. Athletes switch when the runner returns. Each partner will run and row four times.

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

Back Rack Lunge (
4-4-4-4-4+

Max reps on the last set.)

Partner up in teams of 3-4 to share a bar and push eachother – move through rapid fire. Someone moving on the bar at all times

Metcon (Time)

8 rounds with a partner:

400-m run

Max-calorie row

– One partner runs while the other rows for max calories. Athletes switch when the runner returns. Each partner will run and row four times.

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

Back Rack Lunge (
4-4-4-4-4 @ heavy weight (4 per leg)

Bar comes from the floor

Max reps on the last set.)

Partner up in teams of 3-4 to share a bar and push eachother – move through rapid fire. Someone moving on the bar at all times

Metcon (Time)

8 rounds with a partner:

400-m run

Max-calorie row/ski/echo

– One partner runs while the other rows for max calories. Athletes switch when the runner returns. Each partner will run and machine four times.

CrossFit9 – CrossFit WOD

Strength

Strength (Checkmark)

4 sets:

50-meter farmers carry

20 kettlebell goblet squats (R/G lb)

– Rest 1:00-2:00 between sets.

Metcon

Metcon (Time)

For time:

30 sumo deadlift high pulls (75/55 lb)

1:00 plank hold

30 lateral burpees over the barbell

1:00 plank hold

30 sumo deadlift high pulls

1:00 plank hold

30 lateral burpees over the barbell

– Plank hold time is accumulated.

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

Strength (Checkmark)

4 sets:

100 -meter farmers carry (db/kb/farmer bar)

20 goblet squats

– Rest 1:00-2:00 between sets.
Use DBs, KBs, or Farmer bar from the shed (load with plates

Metcon

Metcon (Time)

For time:

30 sumo deadlift high pulls (75/55 lb)

1:00 plank hold

30 lateral burpees over the barbell

1:00 plank hold

30 sumo deadlift high pulls

1:00 plank hold

30 lateral burpees over the barbell

– Plank hold time is accumulated.