CrossFit WOD – Thu, Dec 28

December 28, 2023

Announcements

Holiday Hours! 🎄

Happy holidays, 9’ers! Check out our holiday hours below and reserve your spot up to 48 hours in advance. If you plan to bring a guest with you, please help us streamline their arrival by booking their drop in ahead of time.

Christmas Eve: Normal hours

Christmas Day: CLOSED

December 26th: No 5AM class, otherwise normal schedule

New Year’s Eve: Normal hours

New Year’s Day: CLOSED

January 2nd: No 5am class, otherwise normal schedule

CrossFit9 – CrossFit WOD

Weightlifting

Power Snatch (7 Sets of:
1 Snatch High Pull +
2 Power Snatch)

Increase weight each set

Metcon

Metcon (Time)

4 Rounds

25 Deadlifts

15 Toes to bar

200m run
L1: 75/55

L2: 115/85

L3: 155/105

CrossFit WOD – Thu, Dec 28

December 28, 2023

Announcements

Holiday Hours! 🎄

Happy holidays, 9’ers! Check out our holiday hours below and reserve your spot up to 48 hours in advance. If you plan to bring a guest with you, please help us streamline their arrival by booking their drop in ahead of time.

Christmas Eve: Normal hours

Christmas Day: CLOSED

December 26th: No 5AM class, otherwise normal schedule

New Year’s Eve: Normal hours

New Year’s Day: CLOSED

January 2nd: No 5am class, otherwise normal schedule

CrossFit9 – CrossFit WOD

Weightlifting

Power Snatch (7 Sets of:
1 Snatch High Pull +
2 Power Snatch)

Increase weight each set

Metcon

Metcon (Time)

4 Rounds for time

25 Deadlifts

15 Toes to bar

200m run
L1: 75/55

L2: 115/85

L3: 155/105

CrossFit WOD – Wed, Dec 27

December 27, 2023

Announcements

Holiday Hours! 🎄

Happy holidays, 9’ers! Check out our holiday hours below and reserve your spot up to 48 hours in advance. If you plan to bring a guest with you, please help us streamline their arrival by booking their drop in ahead of time.

Christmas Eve: Normal hours

Christmas Day: CLOSED

December 26th: No 5AM class, otherwise normal schedule

New Year’s Eve: Normal hours

New Year’s Day: CLOSED

January 2nd: No 5am class, otherwise normal schedule

CrossFit9 – CrossFit WOD

Strength

Back Squat (5 x 10 @ 50-70%)

Metcon

Metcon (AMRAP – Reps)

7 minute AMRAP:

2*4*6*8*10 etc

Front rack lunges (per leg)

*30 double unders

Rest 2-3 minutes

7 minute AMRAP:

2*4*6*8*10 etc

Push press

*100m run
L1: 45/35

L2: 95/65

L3: 135/95

CrossFit WOD – Tue, Dec 26

December 26, 2023

Announcements

Holiday Hours! 🎄

Happy holidays, 9’ers! Check out our holiday hours below and reserve your spot up to 48 hours in advance. If you plan to bring a guest with you, please help us streamline their arrival by booking their drop in ahead of time.

Christmas Eve: Normal hours

Christmas Day: CLOSED

December 26th: No 5AM class, otherwise normal schedule

New Year’s Eve: Normal hours

New Year’s Day: CLOSED

January 2nd: No 5am class, otherwise normal schedule

CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

2 Rounds

1000m row

100 sit-ups

50 kettlebell swings (R/G)

25 burpees

800m run

100 air squats

50 push-ups

25 pull-ups

CrossFit WOD – Sat, Dec 23

December 23, 2023

CrossFit9 – CrossFit WOD

Metcon

12 Days of Christmas (Time)

For Time

1 Rope climb

2 Power clean

3 Front Squat

4 Shoulder to overhead

5 Burpees over bar

6 Front rack lunges (3/3)

7 Sit-ups

8 KB swings

9 Pull-ups

10 Calorie bike or ski

11 Toes to bar

12 D-ball to shoulder
Perform like the 12 Days of Christmas song:

1

2,1

3,2,1

4,3,2,1

Etc…

Last round is 12 down to 1

Starting each round at the highest number and working back down each time

CrossFit WOD – Fri, Dec 22

December 22, 2023

CrossFit9 – CrossFit WOD

Strength

Sumo Deadlift (5 x 2)

Metcon

Metcon (Time)

5 Rounds for time

10 Bench Press

20 Cal Row

3/1 Ring Muscle-Up
L1: 45/35 or DBs; 10 Dips

L2: 135/75+ or 50+ DBs

L3: 185/95+ or 70 DBs

CrossFit WOD – Wed, Dec 20

December 20, 2023

CrossFit9 – CrossFit WOD

Skill

Turkish Get Up (1 Rep Max)

Metcon

Metcon (Time)

4 Rounds For Time

400m Run

30 Box Jump

25 Wall Ball

20 Push-Up

CrossFit WOD – Tue, Dec 19

December 19, 2023

CrossFit9 – CrossFit WOD

Olympic Weightlifting

Split Jerk (1 Rep Max )

20 min to establish

Metcon

Metcon (Time)

For time:


1000m row

60 slam balls


30 shoulder to overhead
L1: 45/35


L2: 105/75


L3: 95/135

CrossFit WOD – Mon, Dec 18

December 18, 2023

CrossFit9 – CrossFit WOD

Strength

Back Squat (6 x 3)

3 sec down

2 sec pause

Fast up

Metcon

Metcon (Time)

16 Minute AMRAP

200m run

12 deadlifts

15 pull-ups
L1: 95/65

L2: 205/135

L3: 205/135; unbroken DLs; 7/5 BMU

CrossFit WOD – Sat, Dec 16

December 16, 2023

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP