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 – Reps)
In Teams of Two,
26 Minute AMRAP
110 Deadlifts
110 WallBalls
110 Cal Row
110 Handstand Push-ups
Original Workout – 16.4 and 17.4 (Individual;13 min; 55 reps of each)
CrossFit9 – CrossFit WOD
Skill
Skill (AMRAP – Reps)
10 Minute EMOM
3 Bar Muscle-Ups
L1: jumping bar muscle up
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
100-meter farmers carry (35/53 lb)
200-meter run
30 kettlebell goblet squats (35/53 lb)
L1: P/B
L2: Y/G
L3: G/R
CrossFit9 – CrossFit WOD
Skill
Skill (AMRAP – Reps)
10 Minute EMOM
3 Bar Muscle-Ups
L1: jumping bar muscle up
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
100-meter farmers carry
200-meter run
30 air squats or single leg squats
L1: B/P
L2: G/Y
L3: R/G
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
Skill
Skill (Checkmark)
Open Skill Practice
10 Minute EMOM
1 – 5 unbroken reps of your choice…
Options:
Strict pull-ups or jump + negative
Kipping pull-ups
Chest to bar pull-ups
Butterfly pull-ups
Jumping muscle up
Bar muscle up
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
100-meter farmers carry
20 bench press
30 slam balls
400m ski
L1: B/P; 45/35
L2: G/Y; 95/65; 20+
L3: R/G; 135/95; 30+
CrossFit9 – CrossFit WOD
Strength
Back Squat (5 x 5)
5-5-5-5-5+
Last set go for max reps
Metcon
Metcon (Time)
10 rounds for time:
10 hand-release push-ups
5 single-arm KB/DB push jerks, right (35/53 lb)
5 single-arm KB/DB push jerks, left
10 KB sumo deadlift high pulls (35/53 lb)
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 5)
5-5-5-5-5+
Last set go for max reps
Metcon
Metcon (Time)
10 rounds for time:
10 hand-release push-ups
15 KB swings (G/Y)
10 sumo deadlift high pulls (75/55)
CrossFit9 – CrossFit WOD
Endurance
800m Run (Time)
Max Effort 800m Run
Every 5:00 x 3 rounds:
800-meter run
Metcon
Metcon (AMRAP – Rounds and Reps)
14 Minute AMRAP
40 double-unders
10 push presses (65/95 lb)
12 back rack lunges
L1: 45/35
L2: 65/95
CrossFit9 – CrossFit WOD
Endurance
800m Run (Time)
Max Effort 800m Run
Every 5:00 x 3 rounds:
800-meter run
Goal time ~3:00 per run
Scale to 400m-600m range (or about 3 min runs)
Metcon
Metcon (AMRAP – Rounds and Reps)
14 Minute AMRAP
40 double-unders
10 push presses (65/95 lb)
12 back rack lunges
L1: 45/35
L2: 65/95
CrossFit9 – CrossFit WOD
Weightlifting
Clean (3 x 4 @ 70-80%
3 x 2 @ 80-90%
2 x 1 @ 90%+)
Metcon
Metcon (5 Rounds for reps)
5 x 2:00 rounds:
12 front squats (95/135 lbs)
Max burpee box jump-overs
Rest 2:00
(20 minutes total)
L1: 55/75lbs
L2: 95/135 lbs
CrossFit9 – CrossFit WOD
Stability and Core Strength
Stability and Core Strength (Checkmark)
9 minute EMOM
1) :20 ring plank hold (right arm)
+ :20 ring plank hold (left arm)
2) :20 hollow hold
3) 5- 10 strict toes-to-bars
Strength
Deadlift (6 x 3)
Metcon
Metcon (Time)
10 rounds
3 ring muscle ups
3 shuttle runs (25ft down and 25ft back = 1 rep)
L1: 5 jumping dips