CrossFit WOD – Wed, May 15

May 15, 2024

Announcements

Murph 2024

This year’s Murph is on Saturday, May 25.

  • Doors open for check-in at 8:30 AM
  • Event starts at 9:00 AM
  • Casual post-workout meetup at Bayboro Brewing Co. to immediately follow

This Memorial Day Weekend event is open to the community, with workout options for all skill levels. A cash donation to Signatures for soldiers is optional, but strongly encouraged. Details here.

CrossFit9 – CrossFit WOD

Strength

Deadlift (5 x 10)

Rest 2-3 minutes between sets

Metcon

Metcon (Time)

For time:

21-18-15-12-9-6-3

Kettlebell swings (R/G)

3-6-9-12-15-18-21

Toes-to-bars
Sub T2B with V-Ups or Tuck Ups

CrossFit WOD – Tue, May 14

May 14, 2024

Announcements

Murph 2024

This year’s Murph is on Saturday, May 25.

  • Doors open for check-in at 8:30 AM
  • Event starts at 9:00 AM
  • Casual post-workout meetup at Bayboro Brewing Co. to immediately follow

This Memorial Day Weekend event is open to the community, with workout options for all skill levels. A cash donation to Signatures for soldiers is optional, but strongly encouraged. Details here.

CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

For time:

800-m run

36 dumbbell front rack lunges

600-m run

24 dumbbell front rack lunges

400-m run

12 dumbbell front rack lunges

200-m run
L2: 35/20

L3: 50/35

Use two DBs

CrossFit WOD – Tue, May 14

May 14, 2024

Announcements

Murph 2024

This year’s Murph is on Saturday, May 25.

  • Doors open for check-in at 8:30 AM
  • Event starts at 9:00 AM
  • Casual post-workout meetup at Bayboro Brewing Co. to immediately follow

This Memorial Day Weekend event is open to the community, with workout options for all skill levels. A cash donation to Signatures for soldiers is optional, but strongly encouraged. Details here.

CrossFit9 – CrossFit WOD

Strength

Bench Press (5 x 5
NOT building each set…
Find, then maintain a heavy set of 5 across all sets. Max reps on last set)

On the last set go for max reps

Metcon

Metcon (Time)

For time:

800-m run

36 dumbbell front rack lunges

600-m run

24 dumbbell front rack lunges

400-m run

12 dumbbell front rack lunges

200-m run
L2: 35/20

L3: 50/35

Use two DBs

600m – past the 400m mark to where the pod storage is on the right

CrossFit WOD – Mon, May 13

May 13, 2024

Announcements

Murph 2024

This year’s Murph is on Saturday, May 25.

  • Doors open for check-in at 8:30 AM
  • Event starts at 9:00 AM
  • Casual post-workout meetup at Bayboro Brewing Co. to immediately follow

This Memorial Day Weekend event is open to the community, with workout options for all skill levels. A cash donation to Signatures for soldiers is optional, but strongly encouraged. Details here.

CrossFit9 – CrossFit WOD

Weightlifting

Hang Squat Clean (6 sets of complex:
1 clean pull
1 hang power clean
1 hang squat clean)

Metcon

Metcon (Time)

6 rounds for time:

9 hang squat cleans (155/105)

6 bar muscle-ups

CrossFit WOD – Sat, May 11

May 11, 2024

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of two,

25 Minute AMRAP

30 DB/KB Hang Clean

30 DB/KB Shoulder to Overhead

200m DB/KB Farmers Carry
L2: 35/25

L3: 50/35

Use 2 DBs or KBs. Share work load as desired.

For the farmers carry, go out together and trade as needed.

CrossFit WOD – Sat, May 11

May 11, 2024

Announcements

Murph 2024

This year’s Murph is on Saturday, May 25.

  • Doors open for check-in at 8:30 AM
  • Event starts at 9:00 AM
  • Casual post-workout meetup at Bayboro Brewing Co. to immediately follow

This Memorial Day Weekend event is open to the community, with workout options for all skill levels. A cash donation to Signatures for soldiers is optional, but strongly encouraged. Details here.

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of two,

25 Minute AMRAP

30 DB/KB Hang Clean

30 DB/KB Front Squats

30 Handstand Push-ups

200m DB/KB Farmers Carry
L2: 35/25

L3: 50/35

Use 2 DBs or KBs. Share work load as desired.

For the farmers carry, go out together and trade as needed.

CrossFit WOD – Fri, May 10

May 10, 2024

Announcements

Murph 2024

This year’s Murph is on Saturday, May 25.

  • Doors open for check-in at 8:30 AM
  • Event starts at 9:00 AM
  • Casual post-workout meetup at Bayboro Brewing Co. to immediately follow

This Memorial Day Weekend event is open to the community, with workout options for all skill levels. A cash donation to Signatures for soldiers is optional, but strongly encouraged. Details here.

CrossFit9 – CrossFit WOD

Skill

Back Rack Reverse Lunge (5 x 8 per leg)

take at least 30 sec rest between each leg

Metcon

Metcon (AMRAP – Reps)

2 rounds for reps of:

3:00 toes-to-bars

3:00 kettlebell swings (G/Y)

3:00 calorie row

Buy-In: 200m run at the start of each interval

CrossFit WOD – Fri, May 10

May 10, 2024

Announcements

Murph 2024

This year’s Murph is on Saturday, May 25.

  • Doors open for check-in at 8:30 AM
  • Event starts at 9:00 AM
  • Casual post-workout meetup at Bayboro Brewing Co. to immediately follow

This Memorial Day Weekend event is open to the community, with workout options for all skill levels. A cash donation to Signatures for soldiers is optional, but strongly encouraged. Details here.

CrossFit9 – CrossFit WOD

Skill

Back Rack Reverse Lunge (5 x 8 per leg)

Perform all reps on one leg, take at least 30 sec rest between legs

Metcon

Metcon (AMRAP – Reps)

2 rounds for reps of:

3:00 toes-to-bars

3:00 kettlebell swings (G/Y)

3:00 calorie row

Buy-In: 200m run at the start of each interval

CrossFit WOD – Thu, May 9

May 9, 2024

CrossFit9 – CrossFit WOD

Gymnastics

Handstand Practice (No Measure)

Handstand Practice

Metcon

Metcon (AMRAP – Reps)

7 x 1:00 rounds of:

21 double-unders

7 burpees

Max reps deadlifts (255/175 lb)

Rest 2:00 between rounds

CrossFit WOD – Thu, May 9

May 9, 2024

CrossFit9 – CrossFit WOD

Gymnastics

Handstand Practice (No Measure)

Handstand Practice

Metcon

Metcon (AMRAP – Reps)

7 x 1:00 rounds of:

21 double-unders

7 burpees

Max reps deadlifts (255/175 lb)

Rest 2:00 between rounds
Each. 1 minute is an all out sprint! Goal is to have about 30 sec to Deadlift. Minimal to no breaks, due to having 2 min to rest