CrossFit9 – CrossFit WOD
Metcon (Time)
For time:
150 double-unders
125 sit-ups
100 box step-ups
75 deadlifts
50 burpees
25 strict handstand push-ups
24/20 inch box
115/75 lb barbell
CrossFit9 – CrossFit WOD
Partner Workout (Time)
In teams of 2 or 3,
For Time:
100 cal ski
100 kb swings (G/Y)
100 cal row
100 sumo deadlift high pulls (75/55 lbs)
100 cal echo bike
100 push press (75/55 lbs)
CrossFit9 – CrossFit WOD
Partner Workout (Time)
In teams of 2 or 3,
30 minute AMRAP:
100 cal ski
100 kb swings (G/Y)
100 cal row
100 sumo deadlift high pulls (75/55 lbs)
100 cal echo bike
100 push press (75/55 lbs)
Announcements
NEW 9FIT CLASS TIME – 11AM M-F!
Starting MONDAY, JUNE 3RD we are adding an additional 9FIT class at 11:00am on weekdays Monday through Friday!
CrossFit9 – CrossFit WOD
Announcements
NEW 9FIT CLASS TIME – 11AM M, W, F
Starting MONDAY, JUNE 3RD we are adding an additional 9FIT class at 11:00am on weekdays Monday Wednesday, and Friday!
CrossFit9 – CrossFit WOD
Strength
Bench Press (6 Sets:
5-5-5-3-3-3)
Tempo:
3 sec down
3 sec hold at chest
explode up
1 sec pause at top
Focus on creating tension on the descent, and maintaining that tension during the 3 sec pause at bottom. Then utilize that tension to explode back up.
Metcon
Metcon (Time)
For time: (25 minute cap )
150 double-unders
125 sit-ups
100 box step-ups
75 deadlifts
50 burpees
25 strict handstand push-ups
24/20 inch box
115/75 lb barbell
Announcements
NEW 9FIT CLASS TIME – 11AM M-F!
Starting MONDAY, JUNE 3RD we are adding an additional 9FIT class at 11:00am on weekdays Monday through Friday!
CrossFit9 – CrossFit WOD
Olympic Weightlifting
Power Clean (9 sets for load:
5-5-3-3-3-1-1-1-1)
Lift one set every 3 minutes
Metcon
Metcon (AMRAP – Reps)
12 minute AMRAP
2-4-6-8-10…
DB hang power cleans (50/35 lb)
Ring dips
4-8-12-16-20…
Hollow Rocks
– Use two dumbbells.
Announcements
NEW 9FIT CLASS TIME – 11AM M, W, F
Starting MONDAY, JUNE 3RD we are adding an additional 9FIT class at 11:00am on weekdays Monday Wednesday, and Friday!
CrossFit9 – CrossFit WOD
Olympic Weightlifting
Power Clean (9 sets for load:
5-5-3-3-3-1-1-1-1)
Lift one set every 2-3 minutes
Metcon
Metcon (AMRAP – Reps)
12 minute AMRAP
2-4-6-8-10…
Hang power cleans (95/65)
Strict stationary dips
Cal Ski
For dips use parallel bars, dip stations, or boxes.
Announcements
NEW 9FIT CLASS TIME – 11AM M-F!
Starting MONDAY, JUNE 3RD we are adding an additional 9FIT class at 11:00am on weekdays Monday through Friday!
CrossFit9 – CrossFit WOD
In Any Order
Perform these in any order. Scores are tracked individually
2k Row (Time)
Max Effort 2k Row
400 M Sled Pull (Time)
Max Effort 400 M Sled Pull (Bodyweight)
Load sled equal to bodyweight
L-Sit (3 minutes) (Time)
Accumulate 3 minutes in L-Sit
Scaling:
Tuck
Single Leg Tuck
L-Sit
Apparatus:
Parallettes
Floor
Rings
Announcements
NEW 9FIT CLASS TIME – 11AM M-F!
Starting MONDAY, JUNE 3RD we are adding an additional 9FIT class at 11:00am on weekdays Monday through Friday!
CrossFit9 – CrossFit WOD
Strength
Back Rack Lunge (4 x 6 per leg)
6 reps on one leg, then 6 reps on the other
Metcon
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP
20 alternating walking lunges (bodyweight only)
2 wall walks
20 sit-ups
2 wall walks
Accessory (No Measure)
3 sets:
:20 single-arm plank hold (right)
:20 single-arm plank hold (left)
20 GHD hip extensions
Optional accessory work
Announcements
NEW 9FIT CLASS TIME – 11AM M-F!
Starting MONDAY, JUNE 3RD we are adding an additional 9FIT class at 11:00am on weekdays Monday through Friday!
CrossFit9 – CrossFit WOD
Skill
Metcon (Checkmark)
EMOM 12:
Minute 1 | 5 weighted strict pull-ups
Minute 2 | 5 high-box jumps
Strength
Split Jerk (4 x 3 at 70-80%
3 x 2 at 80-90%
2 x 1 at 90%+)
Come out of the rack
Burpee Benchmark
Burpee Benchmark (Time)
100 Burpees for time
Goal: under 10 minutes