WODs

CrossFit9 – CrossFit WOD

Gymnastics

Handstand Practice (No Measure)

Handstand Practice

Metcon

Metcon (AMRAP – Reps)

7 x 1:00 rounds of:

21 double-unders

7 burpees

Max reps deadlifts (255/175 lb)

Rest 2:00 between rounds
Each. 1 minute is an all out sprint! Goal is to have about 30 sec to Deadlift. Minimal to no breaks, due to having 2 min to rest

Announcements

Murph 2024

This year’s Murph is on Saturday, May 25.

• Doors open for check-in at 8:30 AM
• Event starts at 9:00 AM
• Casual post-workout meetup at Bayboro Brewing Co. to immediately follow

This Memorial Day Weekend event is open to the community, with workout options for all skill levels. A cash donation to Signatures for soldiers is optional, but strongly encouraged. Details here.

CrossFit9 – CrossFit WOD

Gymnastics

Handstand Practice (Checkmark)

Handstand Practice – 20 minutes

Pick 3 main areas of focus – Work towards accumulating 2 minutes hold time for these
Single Arm DB strict press (@ 33% bodyweight or more) – 4 x 5 per side

Crow hold

Headstand Hold

tuck, single leg, two leg, virtuous lean

Freestanding HSPU

Eccentric Press to HS

Press to HS

Press to HS + HS Walking

Metcon

Metcon (AMRAP – Reps)

7 x 1:00 rounds of:

21 double-unders

7 burpees

Max reps deadlifts

Rest 2:00 between rounds
L1: 135/95

L2: 255/175

L3: 315/225

Each 1 minute is an all out sprint! Goal is to have enough time to do at least 1 Deadlift per round.

CrossFit9 – CrossFit WOD

Endurance

Running (Checkmark)

Every 5:00 x 3 rounds:

800-meter run

then…

Every 3:00 x 5 rounds:

400-meter run

Weightlifting

Power Clean (7 x 3)

Drop weight from the top each rep

CrossFit9 – CrossFit WOD

Strength

Front Squat (5 Sets:
10-8-8-6-6)

Metcon

Metcon (Time)

5 rounds for time:

20 box jump-overs

20 push-ups

20 pull-ups

CrossFit9 – CrossFit WOD

Weightlifting

Weightlifting (Weight)

Every minute on the minute for 20 minutes:

Minutes 1-5, use a light weight to complete:

1 snatch pull

1 hang power snatch

1 overhead squat

Minutes 6-10, use a light weight to complete:

1 snatch pull

1 low-hang snatch

Minutes 11-20, increase the load if movement is sound and complete:

1 snatch pull

1 squat snatch

Metcon

Metcon (Time)

For time:

Designated calories on the Echo bike

9-6-3

Sandbag ground-to-shoulder
10 min cap

Sub for echo bike = burpees @ double the reps

L3: echo 18-12-6 calories, 100/70+

CrossFit9 – CrossFit WOD

Weightlifting

Weightlifting (Weight)

Every minute on the minute for 20 minutes:

Minutes 1-5, use a light weight to complete:

1 snatch pull

1 hang power snatch

1 overhead squat

Minutes 6-10, use a light weight to complete:

1 snatch pull

1 low-hang snatch

Minutes 11-20, increase the load if movement is sound and complete:

1 snatch pull

1 squat snatch

Metcon

Metcon (Time)

For time:

Cal Echo bike

9-6-3

D-Ball ground-to-shoulder
10 min cap

Sub for echo bike = burpees @ double the reps

L3: echo 18-12-6 calories, 100/70+

CrossFit9 – CrossFit WOD

May the Fourth Be With You

CrossFit9 – CrossFit WOD

May the Fourth Be With You

Duel of Fates (Time)

In Teams of Two

“Always two there are, no more, no less” – Yoda

5 Rounds for time

24 deadlifts

18 hang cleans

12 push jerks

200m run together
Split reps evenly between partners.

Goal is to complete half of each set unbroken (12/12, 9/9, 6/6, directly into the run together)

CrossFit9 – CrossFit WOD

May the Fourth Be With You

Duel of Fates (Time)

In Teams of Two

“Always two there are, no more, no less” – Yoda

6 Rounds for time

24 deadlifts (135/95)

18 hang cleans (135/95)

12 push jerks (135/95)

200m run together
Split reps evenly between partners. Alternate who starts each round.

Goal is to complete half of each set unbroken (12/12, 9/9, 6/6, directly into the run together)

CrossFit9 – CrossFit WOD

Metcon (Time)

For time:

40 toes to bar

4 rope climbs

800-meter run

30 toes to bar

3 rope climbs

400-meter run

20 toes to bar

2 rope climbs

200-meter run