CrossFit9 – CrossFit WOD
Black Friday
Metcon (Time)
3 rounds for time
400m ski
50 kettlebell swings (G/Y+)
50 strict push-ups
50 slam balls (25/20+)
50 sit-ups
Rest 5 Minutes
Double Unders (AMRAP – Reps)
3 Minute AMRAP
Double unders or jump rope
CrossFit9 – CrossFit WOD
Black Friday
Metcon (Time)
3 rounds for time
400m run
40 KB Swing
40 Push-up
40 Goblets squat
40 V-Ups
L1: Y/B (Sit-up) (2Rounds)
L2: G/Y
L3: R/G hollow rock
CrossFit9 – CrossFit WOD
Thanksgiving Day
Metcon (Time)
5 Rounds for time
500m row or 400m run
15 DB shoulder press
30 DB walking lunges
RX: 35lb+ DBs / 25lb+ DBs
CrossFit9 – CrossFit WOD
Thanksgiving Day
Metcon (Time)
5 Rounds for time
500m row
15 sumo deadlift high pull
25 sit-ups
Rest 1 minute between rounds
L1: KB 4 rounds
L2: 75/55
L3: 95/65; 2:00/500m pace or less
CrossFit9 – CrossFit WOD
Strength
Front Squat (5 x 5)
15-20 minutes
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP
200 Run
10 D-Ball ground to shoulder (heavy)
20 Box jump
10 Man makers
L1: DBs
L2: 35/20+
L3: 50/35
Announcements
Holiday Hours
We’re OPEN for special holiday hours impacting the schedule Wednesday, 11/22–Friday, 11/24. Please see the Wodify class schedule for updates and reservations.
We love guests, but please note we require a prior reservation to keep classes running smoothly. Details here.
CrossFit9 – CrossFit WOD
Weightlifting
Complex (Weight)
20 minutes to establish max weight:
Snatch high pull
Squat snatch below knee
squat snatch from floor
Metcon
Metcon (AMRAP – Rounds and Reps)
12 minure AMRAP
6 hang power snatch
6 burpee over bar
500m bike erg 80+ rpm
CrossFit9 – CrossFit WOD
Weightlifting
Complex (Weight)
20 minutes to establish max weight:
Snatch high pull
Squat snatch below knee
squat snatch from floor
Metcon
Metcon (AMRAP – Rounds and Reps)
13 minure AMRAP
6 hang power snatch
8 burpee over bar
500m bike erg 80+ rpm
L1: 45/35
L2: 95/65
L3: 135/95
Announcements
Holiday Hours
We’re OPEN for special holiday hours impacting the schedule Wednesday, 11/22–Friday, 11/24. Please see the Wodify class schedule for updates and reservations.
We love guests, but please note we require a prior reservation to keep classes running smoothly. Details here.
CrossFit9 – CrossFit WOD
Strength
Back Rack Lunge (4 x 10
Hip thrust between sets
4 x 6-8)
20-25 minutes
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
8 minute cap
800m Run (Time)
Max Effort 800m Run
or row 1000m
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
30 Minute AMRAP
Buy In: 2 minute L-hang
400m row
30 pull-ups or ring row
60 push up
80 air squats
Cash Out: 800m run (after 30 min)
L3: 20 bmu, 40 hspu, 60 pistols
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
30 Minute AMRAP in team of 2.
Buy In: 2 minute L-hang
400m row
30 pull-ups or ring row
60 push up
80 air squats
Cash Out: 800m run (after 30 min)
L3: 20 bmu, 40 hspu, 60 pistols