CrossFit WOD – Fri, Nov 24

November 24, 2023

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

CrossFit WOD – Fri, Nov 24

November 24, 2023

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

CrossFit WOD – Thu, Nov 23

November 23, 2023

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

CrossFit WOD – Thu, Nov 23

November 23, 2023

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

CrossFit WOD – Wed, Nov 22

November 22, 2023

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

CrossFit WOD – Tue, Nov 21

November 21, 2023

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

CrossFit WOD – Tue, Nov 21

November 21, 2023

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

CrossFit WOD – Mon, Nov 20

November 20, 2023

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

CrossFit WOD – Sat, Nov 18

November 18, 2023

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

CrossFit WOD – Sat, Nov 18

November 18, 2023

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