Announcements
CrossFit Open 2024 is here!
We will host Open workouts on Saturday mornings 9:30am – 11am (March 2nd, 9th, and 16th)
Reserve class under “Special Events” drop down menu
Normal (non-open) classes beforehand are as follows:
CrossFit WOD – 7:30am, 8:30am
9FIT – 8:00am, and 9:00am
CrossFit9 – CrossFit WOD
Strength
Bench Press (5 x 10)
Accessory : Single Arm DB Bent Over Row 5 x 5 per side
Metcon
Metcon (Time)
5 rounds for time:
25 Russian KB Swing
100m Single Arm KB Carry (50/50)
250m ski erg
L1: B/P
L2: G/Y
CrossFit9 – CrossFit WOD
Amanda Prep
For Quality / Practice (Checkmark)
A) 8 Minute Snatch EMOM
Snatch high pulls
Muscle Snatch
Squat Snatch or Power + OHS
Rest
Rest 2-3 Minute Between AMRAPS
B) 8 Minute Ring Muscle Up EMOM
Ring swings
Jumping dips or jumping RMU
Ring muscle ups or low ring transitions
Rest
Work for :30-:40 per minute, or to tolerance for practice reps
Goal: Effectively practice and ready to scale “Amanda”
Metcon
Amanda (Time)
9-7-5 reps for time of:
Muscle-ups
Squat snatches
135lb/95lb
Announcements
CrossFit Open 2024 is here!
We will host Open workouts on Saturday mornings 9:30am – 11am (March 2nd, 9th, and 16th)
Reserve class under “Special Events” drop down menu
Normal (non-open) classes beforehand are as follows:
CrossFit WOD – 7:30am, 8:30am
9FIT – 8:00am, and 9:00am
CrossFit9 – CrossFit WOD
Amanda Prep
Skill (Checkmark)
A) 8 Minute Snatch EMOM
Snatch high pulls
Muscle Snatch
Squat Snatch or Power + OHS
Rest
Rest 2-3 Minute Between EMOMs
B) 8 Minute Ring Muscle Up EMOM
Ring swings
Jumping dips or jumping RMU
Ring muscle ups or low ring transitions
Rest
Work for :30-:40 per minute, or to tolerance for practice reps
Goal: Effectively practice and ready to scale “Amanda”
Metcon
Amanda (Time)
9-7-5 reps for time of:
Muscle-ups
Squat snatches
135lb/95lb
CrossFit9 – CrossFit WOD
Weightlifting
Clean and Jerk (5 x 1)
Increase weight each set
Scaling: 5 x 3-5 reps for more practice
Metcon
Metcon (AMRAP – Reps)
15 Minute AMRAP
3, 6, 9, 12…
DB Sit -ups / GHD sit-ups / V-Ups
Dumbbell box step-ups (two DBs)
L1: bodyweight
L2: 35/20 DBs
L3: 50/35 DBs
Announcements
CrossFit Open 2024 is here!
We will host Open workouts on Saturday mornings 9:30am – 11am (March 2nd, 9th, and 16th)
Reserve class under “Special Events” drop down menu
Normal (non-open) classes beforehand are as follows:
CrossFit WOD – 7:30am, 8:30am
9FIT – 8:00am, and 9:00am
CrossFit9 – CrossFit WOD
Weightlifting
Clean and Jerk (5 x 1)
Increase weight each set
Scaling: 5 x 3-5 reps for more practice
Metcon
Metcon (AMRAP – Reps)
15 Minute AMRAP
3, 6, 9, 12…
Cal Ski or Echo Bike
Dumbbell box step-ups (two DBs)
Set box slightly above knee height
L1: bodyweight
L2: 35/20 DBs
L3: 50/35 DBs
CrossFit9 – CrossFit WOD
Strength
Back Squat (5 x 3)
Metcon
Metcon (AMRAP – Reps)
For reps:
4 x 3 Minute AMRAPs:
75 double-unders
25 burpees
Max-reps of toes-to-bars
Rest 1:30 between AMRAPs
*Score = number of toes to bar reps
Announcements
CrossFit Open 2024 is here!
We will host Open workouts on Saturday mornings 9:30am – 11am (March 2nd, 9th, and 16th)
Reserve class under “Special Events” drop down menu
Normal (non-open) classes beforehand are as follows:
CrossFit WOD – 7:30am, 8:30am
9FIT – 8:00am, and 9:00am
CrossFit9 – CrossFit WOD
Strength
Back Squat (5 x 3)
Metcon
Metcon (AMRAP – Reps)
For reps:
4 x 3 Minute AMRAPs:
75 double-unders
15 burpees
Max-reps of toes-to-bars
Rest 1:30 between AMRAPs
*Score = number of toes to bar reps
CrossFit9 – CrossFit WOD
Metcon
Metcon (No Measure)
In Teams of Two,
25 Minute AMRAP
5 synchro wall walks
30 bench presses
:45 plank hold (together)
30 kettlebell swings (35/53 lb)
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In Teams of Two,
25 Minute AMRAP
1000m bike erg (500m per partner)
5 synchro wall walks
30 bench presses
:30 weighted plank hold (together) (45/35 plate)
30 kettlebell swings
10 synchro burpees
L1: 45/35; B/P; 15/10 plate
L2: 135/95; G/Y; 35/25 plate
L3: 185/125; R/G; 45/35 plate
Announcements
CrossFit Open 2024 is here!
We will host Open workouts on Saturday mornings 9:30am – 11am (March 2nd, 9th, and 16th)
Reserve class under “Special Events” drop down menu
Normal (non-open) classes beforehand are as follows:
CrossFit WOD – 7:30am, 8:30am
9FIT – 8:00am, and 9:00am
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In Teams of Two,
25 Minute AMRAP
1000m bike erg (500m per partner)
10 wall walks
30 hang clean
:30 weighted plank hold (together) (45/35 plate)
30 knee to elbow
10 synchro burpees
L1: B/P; 15/10 plate
L2: G/Y; 35/25 plate
L3: R/G; 45/35 plate