CrossFit9 – CrossFit WOD
Strength
Back Squat (5 x 5)
Metcon
CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb
Accessory Finisher
Pull-Up Strength: Horizontal Pulling (Checkmark)
Ring Rows
3 x 6-8
Strive for a faster up & slower down tempo
Choose the most difficult angle that you can achieve at least 6 reps; if you can do more than 8 reps, then go for a harder angle
Deeper angle than last week, or add weight vest
CrossFit9 – CrossFit WOD
Strength
Back Squat (5 x 5)
Metcon
CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb
Accessory Finisher
Pull-Up Strength: Horizontal Pulling (Checkmark)
Ring Rows
3 x 6-8
Strive for a faster up & slower down tempo
Choose the most difficult angle that you can achieve at least 6 reps; if you can do more than 8 reps, then go for a harder angle
Deeper angle than last week, or add weight vest
CrossFit9 – CrossFit WOD
Strength
Back Squat (5 x 5)
Metcon
CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb
Accessory Finisher
Pull-Up Strength: Horizontal Pulling (Checkmark)
Ring Rows
3 x 6-8
Strive for a faster up & slower down tempo
Choose the most difficult angle that you can achieve at least 6 reps; if you can do more than 8 reps, then go for a harder angle
Deeper angle than last week, or add weight vest
CrossFit9 – CrossFit WOD
Strength
Back Squat (5 x 5)
Metcon
CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb
Accessory Finisher
Pull-Up Strength: Horizontal Pulling (Checkmark)
Ring Rows
3 x 6-8
Strive for a faster up & slower down tempo
Choose the most difficult angle that you can achieve at least 6 reps; if you can do more than 8 reps, then go for a harder angle
Deeper angle than last week, or add weight vest
Announcements
Holiday Schedule Announcement!
Please check Wodify Class Schedule for our most up to date hours. Classes with 0 reservations will be subject to being cancelled.
We hope you all enjoy your holiday season, and safe travels to anyone going out of town!!
CrossFit9 – CrossFit WOD
Strength
Back Squat (5 x 5)
Metcon
CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb
Accessory Finisher
Pull-Up Strength: Horizontal Pulling (Checkmark)
Ring Rows
3 x 6-8
Strive for a faster up & slower down tempo
Choose the most difficult angle that you can achieve at least 6 reps; if you can do more than 8 reps, then go for a harder angle
Deeper angle than last week, or add weight vest
Announcements
Holiday Schedule Announcement!
Please check Wodify Class Schedule for our most up to date hours. Classes with 0 reservations will be subject to being cancelled.
We hope you all enjoy your holiday season, and safe travels to anyone going out of town!!
CrossFit9 – CrossFit WOD
Strength
Back Squat (5 x 5)
Metcon
CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb
Accessory Finisher
Pull-Up Strength: Horizontal Pulling (Checkmark)
Ring Rows
3 x 6-8
Strive for a faster up & slower down tempo
Choose the most difficult angle that you can achieve at least 6 reps; if you can do more than 8 reps, then go for a harder angle
Deeper angle than last week, or add weight vest
Announcements
Holiday Schedule Announcement!
Please check Wodify Class Schedule for our most up to date hours. Classes with 0 reservations will be subject to being cancelled.
We hope you all enjoy your holiday season, and safe travels to anyone going out of town!!
CrossFit9 – CrossFit WOD
Strength
Back Squat (5 x 5)
Metcon
CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb
Accessory Finisher
Pull-Up Strength: Horizontal Pulling (Checkmark)
Ring Rows
3 x 6-8
Strive for a faster up & slower down tempo
Choose the most difficult angle that you can achieve at least 6 reps; if you can do more than 8 reps, then go for a harder angle
Deeper angle than last week, or add weight vest
Announcements
Holiday Schedule Announcement!
Please check Wodify Class Schedule for our most up to date hours. Classes with 0 reservations will be subject to being cancelled.
We hope you all enjoy your holiday season, and safe travels to anyone going out of town!!
CrossFit9 – CrossFit WOD
Strength
Back Squat (5 x 5)
Metcon
CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb
Accessory Finisher
Pull-Up Strength: Horizontal Pulling (Checkmark)
Ring Rows
3 x 6-8
Strive for a faster up & slower down tempo
Choose the most difficult angle that you can achieve at least 6 reps; if you can do more than 8 reps, then go for a harder angle
Deeper angle than last week, or add weight vest
Announcements
Holiday Schedule Announcement!
Please check Wodify Class Schedule for our most up to date hours. Classes with 0 reservations will be subject to being cancelled.
We hope you all enjoy your holiday season, and safe travels to anyone going out of town!!
CrossFit9 – CrossFit WOD
Strength
Back Squat (5 x 5)
Metcon
CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb
Accessory Finisher
Pull-Up Strength: Horizontal Pulling (Checkmark)
Ring Rows
3 x 6-8
Strive for a faster up & slower down tempo
Choose the most difficult angle that you can achieve at least 6 reps; if you can do more than 8 reps, then go for a harder angle
Deeper angle than last week, or add weight vest
Announcements
Holiday Schedule Announcement!
Please check Wodify Class Schedule for our most up to date hours. Classes with 0 reservations will be subject to being cancelled.
We hope you all enjoy your holiday season, and safe travels to anyone going out of town!!
CrossFit9 – CrossFit WOD
Strength
Back Squat (5 x 5)
Metcon
CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb
Accessory Finisher
Pull-Up Strength: Horizontal Pulling (Checkmark)
Ring Rows
3 x 6-8
Strive for a faster up & slower down tempo
Choose the most difficult angle that you can achieve at least 6 reps; if you can do more than 8 reps, then go for a harder angle
Deeper angle than last week, or add weight vest