Announcements
New Year Need-to-Knows!
Check Wodify > Schedule for:
- New Year’s Weekend Holiday Hours. Details here.
- Our updated January Class Schedule
Thank you for an amazing 2022, and onward to a stronger-than-ever 2023!
CrossFit9 – CrossFit WOD
Strength
Bench Press (4 x 5)
3 x 12-15 banded tricep ext
Metcon
Metcon (Time)
8 rounds for time:
5 power clean
10 chest to bar
25 air squats
L1: 45/35; chin over baror rack pull-up
L2: 135/95
L3: 185/125; 3/2 bar muscle up
Announcements
New Year Need-to-Knows!
Check Wodify > Schedule for:
- New Year’s Weekend Holiday Hours. Details here.
- Our updated January Class Schedule
Thank you for an amazing 2022, and onward to a stronger-than-ever 2023!
CrossFit9 – CrossFit WOD
Weightlifting
Metcon (Weight)
EMOM 14:
1 power snatch
+ 1 overhead squat
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
300/250m row
20 DB front rack lunges (10R/10L)
10 DB thrusters
L1: 25/15+
L2: 35/25+
L3: 50/35+
Announcements
Check Wodify for up-to-date Holiday Hours
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
16 minute AMRAP:
200m run or 500m bike erg
20 push-ups
30 KB swing
40 goblet squats
rest 3 minutes
16 minute AMRAP:
200m run or 500m bike erg
20 pull-ups
30 slam balls
40 KB goblet lunges
Announcements
Check Wodify for up-to-date Holiday Hours
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
“The Grinch”
25 minute AMRAP:
400m Who Hash Dash
12 DB Present Snatches (per arm)
25 Wallow in Self Pity Wallballs (20/14#)
400m Cindy Lou Ski
12 Stare into the Abyss Burpees
25 Roast Beast Box Jumps
Finisher:
Grow your heart by 3 sizes,
AMRAP Wall slunks (walks) in 3 minutes.
L1: 25/15+
L2: 35/25+
L3: 50/35+
Announcements
Check Wodify for up-to-date Holiday Hours
CrossFit9 – CrossFit WOD
Strength
Sled Push
Heaviest Possible One Way
Metcon
Metcon (Time)
Buy in:
25/20 calorie echo bike or ski
Followed by…
21-15-9
Front squats
Handstand push-ups
Finisher
25/20 calorie echo bike or ski
L1: 45/35
L2: 95/65
L3: 135/95
Announcements
Check Wodify for up-to-date Holiday Hours
CrossFit9 – CrossFit WOD
Skill
Pistol practice (No Measure)
Take class through pistol progressions and modifications
Metcon
Metcon (AMRAP – Rounds and Reps)
4 x 4 minute AMRAP:
150m ski sprint
12 sumo deadlift high pulls
12 pistol squats (6R/6L)
Rest 90 seconds between rounds
Pick up where you left off
L1: 45/35
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Strength
Sumo Deadlift (4 x 5)
Accessory: 3 x 12 heels elevated goblet squats
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
100m farmer carry
50 double unders
20 wallballs
10 bench press
L1: Y/B; 45/35
L2: G/Y; 135/75+
L3:R/G; 165/95
CrossFit9 – CrossFit WOD
Strength
Tempo Back Squat (4 x 3)
3 Count Descent
2 Count Hold
Fast Ascent
Increase from last week
3 x 15 banded lateral steps per side
Metcon
Metcon (Time)
5 rounds for time:
400/350m row
12 overhead squats
3/2 ring muscle ups
L1: 45/35; 10 ring dips
L2: 95/65
L3: 115/85
CrossFit9 – CrossFit WOD
Announcements
Re-sign Waiver
All members! Click the bell notification tab in the upper right hand corner of your Wodify App. Then click “You have a waiver to sign.”
Due to a glitch in the Wodify system you will need to fill out a new waiver before you are able to be signed in to the next class you attend.
CrossFit9 – CrossFit WOD
Metcon
12 Days of Christmas (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
First, do one rope climb. Next, do two power cleans, then one rope climb. Continue until you’ve finished all 12 “days”!
L1; 45/35 or DB; 2:1 ground to standing
L2: 75/55
L3: 95/65