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
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
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
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
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
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
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
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
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
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP