CrossFit WOD – Thu, Jun 13

June 13, 2024

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)

CrossFit WOD – Thu, Jun 13

June 13, 2024

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)

CrossFit WOD – Thu, Jun 13

June 13, 2024

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)

CrossFit WOD – Wed, Jun 12

June 12, 2024

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.

CrossFit WOD – Wed, Jun 12

June 12, 2024

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.

CrossFit WOD – Wed, Jun 12

June 12, 2024

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.

CrossFit WOD – Tue, Jun 11

June 11, 2024

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

CrossFit WOD – Tue, Jun 11

June 11, 2024

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

CrossFit WOD – Mon, Jun 10

June 10, 2024

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

CrossFit WOD – Mon, Jun 10

June 10, 2024

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