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
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
1 set:
1:00 row, bike, or shuttle run (easy pace)
10 alternating scorpion stretches
:30 plank hip taps (same side)
1 set:
1:00 row, bike, or shuttle run (moderate pace)
10 knee push-ups
:30 alternating plank shoulder taps (from the knees if needed)
1 set:
1:00 row, bike, or shuttle run (fast pace)
10 single-arm dumbbell shoulder presses/arm
10 alternating reverse lunges
1 set:
1:00 row, bike, or shuttle run (fast pace)
:30 single-arm dumbbell overhead hold/arm
10 air squats
Admiral Ackbar (Time)
– RX –
75 reps for time of:
AbMat sit-ups
Straight into…
10-20-30 reps for time of:
DB thrusters (20/35 lb)
Burpees
– INTERMEDIATE –
60 reps for time of:
AbMat sit-ups
Straight into…
10-20-30 reps for time of:
DB thrusters (15/25 lb)
Burpees
– BEGINNER –
30 reps for time of:
AbMat sit-ups
Straight into…
5-10-15 reps for time of:
DB thrusters (10/15 lb)
Burpees
– MASTERS 55+ –
For time:
60 sit-ups
then…
10-20-30 reps of:
Dumbbell thrusters (15/25 lb)
Burpees
Skill Work (Checkmark)
Post-workout
Accumulate:
50 DB hang muscle cleans
– Rest as needed.
Stretching (Checkmark)
Accumulate:
1:00 couch stretch/side
– AT-HOME – (Time)
75 reps for time of:
AbMat sit-ups
Straight into…
10-20-30 reps for time of:
DB thrusters (20/35 lb)
Burpees
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
2 sets:
200-meter jog
10 forward and back leg swings/leg
10 scap pull-ups
20 hollow rocks
10 alternating Samson stretches
5 Spiderman twists/leg
20 alternating scorpion stretches
20 alternating lying hip crossovers
No Chalk, No Grips… Leave Ya Gear Here (Time)
– RX –
For time:
Accumulate 6:00 of a pull-up bar dead hang hold
– Each time you drop from the bar, complete 100 double-unders and 30 V-ups.
– INTERMEDIATE –
For time:
Accumulate 4:00 of a pull-up bar dead hang hold
– Each time you drop from the bar, complete 60 double-unders and 20 V-ups
– BEGINNER –
For time:
Accumulate 3:00 of a foot-assisted pull-up bar hang hold
– Each time you drop from the bar, complete 30 single-unders and 10 tuck-ups
– MASTERS 55+ –
For time:
Accumulate 4:00 of a pull-up bar dead hang hold
– Each time you drop from the bar, complete 70 double-unders and 20 V-ups.
Stretching (Checkmark)
1 set:
1:00 double-forearm stretch
1:00 seated hamstring stretch
– AT-HOME – (Time)
For time:
Accumulate:
3:00 of a plank hold
3:00 double-DB farmers carry hold (35/50 lb)
– Each time you break complete 100 double-unders and 30 V-ups.
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
For time:
80 squats
70 push-ups
60 one-legged squats, alternating
50-calorie row
40 single-arm overhead squats, 35-lb. dumbbell
30 handstand push-ups
20 thrusters, 35-lb. dumbbells
10 muscle-ups
From Crossfit.com 150627