CrossFit9 – CrossFit WOD
Skill
GHD Turkish Twist (Checkmark)
EMOM 18:
Minute 1 | 10 GHD back extensions or barbell good mornings
Minute 2 | 20 Russian twists
Minute 3 | 1 kettlebell Turkish get-up/side (50/35 lb)
Metcon
Metcon (Time)
For time:
15-9-6
Bar muscle-ups
Shoulder presses (135/95 lb)
CrossFit9 – CrossFit WOD
Skill
GHD Turkish Twist (Checkmark)
EMOM 18:
Minute 1 | 10 GHD back extensions or barbell good mornings
Minute 2 | 20 Russian twists
Minute 3 | 1 kettlebell Turkish get-up/side (50/35 lb)
Metcon
Metcon (Time)
For time:
15-9-6
Bar muscle-ups
Strict presses (135/95 lb)
Strict press reps should be a weight that needs broken up in two or three sets. Come from the floor
Scaling
jumping bar muscle ups (preferred)
strict pull-ups (or variation)
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
Skill (Checkmark)
EMOM 18:
Minute 1 | 10 Barbell good mornings
Minute 2 | 20 Russian twists
Minute 3 | 1 kettlebell Turkish get-up/side (50/35 lb) +
Metcon
Metcon (Time)
For time:
15-9-6
Bar muscle-ups
Strict presses (135/95 lb)
Strict press reps should be a weight that needs broken up in two or three sets. Come from the floor
Scaling
jumping bar muscle ups (preferred)
strict pull-ups (or variation)
CrossFit9 – CrossFit WOD
Odd Object Strength
Metcon (Checkmark)
For completion:
200-meter sandbag bear-hug carry (100/70 lb)
100-meter left-arm dumbbell overhead carry (50/35 lb)
100-meter right-arm dumbbell overhead carry (50/35 lb)
200-meter sandbag bear-hug carry (100/70 lb)
– Rest as needed between movements.
Metcon
Metcon (Time)
7 rounds for time:
200-meter run
10 dumbbell box step-overs (35/20 lb) (24/20 in)
– Use two dumbbells.
CrossFit9 – CrossFit WOD
Odd Object Strength
Metcon (Checkmark)
For completion:
200-meter sandbag/d-ball bear-hug carry (100/70 lb)
100-meter left-arm suitcase carry (50/35 lb)
100-meter right-arm suitcase carry (50/35 lb)
200-meter sandbag/d-ball bear-hug carry (100/70 lb)
– Rest as needed between movements.
Metcon
Metcon (Time)
7 rounds for time:
200-meter run
10 dumbbell box step-overs (35/20 lb) (24/20 in)
– 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
Strength
Bench Press (7 x 3)
Tempo:
3 sec down
3 sec pause
Explode up
Perform
Single Arm DB Row between sets
4 x 8-10
Metcon
Metcon (Time)
7 rounds for time:
200-meter run
10 dumbbell box step-overs (35/20 lb) (24/20 in)
– Use two dumbbells.
CrossFit9 – CrossFit WOD
Skill
Single Leg Squat (No Measure)
EMOM 12
Minute 1 | :45 alternating single-leg squats
Minute 2 | 1:00 SkiErg
Any variation of unilateral squat pattern
Pistol
High box step up
Split squat (deficit)
Shrimp squat
Split Jerk (3 x 3 at 70-80%
3 x 2 at 80-90%
3 x 1 at 90%+)
Come out of the rack
Alternative strength work:
Split Stance Strict Press 5 x 5 per leg
Metcon (Time)
For time:
27-21-15
knees to elbow
push-ups
Russian kettlebell swings (R/G)
6-12 minutes
CrossFit9 – CrossFit WOD
Skill
Split Jerk (3 x 3 at 70-80%
3 x 2 at 80-90%
3 x 1 at 90%+)
Come out of the rack
Alternative strength work:
Split Stance Strict Press 5 x 5 per leg
Metcon
Metcon (Time)
For time:
27-21-15
knees to elbow
push-ups
Russian kettlebell swings (R/G)
6-12 minutes
Knees to Elbow scaling:
toes to bar
strict leg raises
v-ups
tuck-ups
CrossFit9 – CrossFit WOD
Handstand Practice
This can vary massively from person to person. Some will work on handstands, some getting upside down for the first time, some will focus on overhead stability and strength
Handstand Practice (Time)
Get upside down! Wall handstands Stationary handstands Handstand push-ups Handstand walks
Crow
Headstand
SL headstand
Full headstand
Virtuous headstand
Handstand
wall facing
freestanding
using wall
tuck/straddle/split/pencil
Freestanding HSPU
Handstand walking
Metcon
Kelly Brown (Time)
5 Rounds for time of:
Row 440 m
10 box jumps
10 deadlifts
10 wall-ball shots
♀ 20-lb. ball to 9 ft., 185-lb. DL, 24-in. box
♂ 30-lb. ball to 10 ft., 275-lb. DL, 30-in. box
In honor of CrossFit Kids Seminar Staff Flowmaster Kelly Brown, 44, who passed away after a courageous five-year battle with ovarian cancer. Sept. 15, 2020
To learn more about Kelly Brown click here
25 minute cap
CrossFit9 – CrossFit WOD
Handstand Practice
This can vary massively from person to person. Some will work on handstands, some getting upside down for the first time, some will focus on overhead stability and strength
Handstand Practice (Time)
Get upside down! Wall handstands Stationary handstands Handstand push-ups Handstand walks
Crow
Headstand
SL headstand
Full headstand
Virtuous headstand
Handstand
wall facing
freestanding
using wall
tuck/straddle/split/pencil
Freestanding HSPU
Handstand walking
Metcon
Kelly Brown (Time)
5 Rounds for time of:
Row 440 m
10 box jumps
10 deadlifts
10 wall-ball shots
♀ 20-lb. ball to 9 ft., 185-lb. DL, 24-in. box
♂ 30-lb. ball to 10 ft., 275-lb. DL, 30-in. box
In honor of CrossFit Kids Seminar Staff Flowmaster Kelly Brown, 44, who passed away after a courageous five-year battle with ovarian cancer. Sept. 15, 2020
To learn more about Kelly Brown click here
25 minute cap