WODs

CrossFit9 – CrossFit WOD

Strength

Shoulder Press (5 x 10 @ 60%
Rest 60 seconds between sets)

OR

6 x 5 RPE 5

Metcon

Metcon (Time)

For time:

25/20 Cal Echo Bike (sub with 400m Run or Ski)

30 Push-Ups

20 Burpees

40 Deadlift

20 Burpees

30 Push-Ups

25/20 Cal Echo Bike (sub with 400m Run or Ski)
TC: 22minutes

Score: Time

L1: 65/45; Incline Push-ups

L2: 135/95

L3: 185/125; Echo Bike

Murph Finisher

Metcon (No Measure)

25 Air Squats

800m Run

25 Air Squats

CrossFit9 – CrossFit WOD

Strength

Back Squat (Find 3 Rep Max
)

TC: 18 minutes

OR

5 x 3 @ tempo

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Time Cap:14 Minute

Scaling:

Run – Should be no more than2 minutes. If this is not the case, then shorten the run!!

KBS – Push for all reps unbroken; scale the weight appropriately…

Pull-Ups – Jumping Pull-Ups or ring rows (fast and unbroken is the goal)

Murph Finisher

Murph Finisher (No Measure)

25 Air Squats

400m Run

25 Air Squats

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

In Teams of two

On a running clock:

0:00-10:00

18*16*14*12*

Alternating Power snatch

*200m run together

10:00-20:00

18*16*14*12*

Front Squats

*10/7 Cal Row (Each)

20:00-30:00

4 Rounds:

30 Push Jerk

30 Burpees over bar
L1: 45/35

L2: 95/65

L3: 135/95

Split reps evenly between partners, andrun together

If you finish within the 10 minute window, then rest until the next 10 minutes begins;

If you do not finish within the 10 minute window, you will still move on to the next section

Announcements

ArtWalk Pop-Up May 13th!

We’re opening the doors to 9’ers and friends for The Warehouse Arts District’s Second Saturday ArtWalk next Saturday, May 13th from 5-9pm!

Join us and come support fellow 9’er artists and marketeers.

If you are interested in presenting your work/product or have a friend who would be interested, there is still space. Message coach Joe at joseph@crossfit9.com

CrossFit9 – CrossFit WOD

Bodybuilding

Bodybuilding (Weight)

A) Barbell Hip Thrust

4 x 8 @ RPE 8

Rest 90 sec between

Then, superset

B1) Double DB Z-Press

4 x 10

B2) Double DB Hammer Curl

4 x 10

Rest 90 sec between

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

40 DB Box Step Ups

40 DB Lunges

40 DB Sit-Ups
L1: bodyweight

L2: 1 x 35/25

L3: 1 x 50/35

Perform workout with a single DB

Extra Accessory

Core (Checkmark)

40-30-20-10 Toe touches

30 seconds Hollow body hold after each set

Announcements

ArtWalk Pop-Up May 13th!

We’re opening the doors to 9’ers and friends for The Warehouse Arts District’s Second Saturday ArtWalk next Saturday, May 13th from 5-9pm!

Join us and come support fellow 9’er artists and marketeers.

If you are interested in presenting your work/product or have a friend who would be interested, there is still space. Message coach Joe at joseph@crossfit9.com

CrossFit9 – CrossFit WOD

Gymnastics

Gymnastics (Checkmark)

Bar Muscle Up Practice

Floor

– Hollow and Arch

– Alligator Rolls

Bar Basics

-Hollow and Arch on Bar

– Beat Swings

– Beat Throughs

Bar Progressions

– Pull Over

– Rise Ups (“hips to bar”)

– Jumping BMU/Hip to Bar/C2B/Pull-Up

– Bar Muscle Ups

Metcon

Metcon (Time)

8 Rounds

30 Double-unders

15 Wallballs*

3/2 Bar Muscle-ups

*If you break on Wallballs, then 5 burpees – Scale appropriately to go unbroken
L1: Single Under;10/8 lbs

L2: 30 DUs;

L3: 50 DUs

TC: 20 Minutes

Murph Finisher

Finisher (Checkmark)

400m Run

50 Air Squats

400m Run

Announcements

ArtWalk Pop-Up May 13th!

We’re opening the doors to 9’ers and friends for The Warehouse Arts District’s Second Saturday ArtWalk next Saturday, May 13th from 5-9pm!

Join us and come support fellow 9’er artists and marketeers.

If you are interested in presenting your work/product or have a friend who would be interested, there is still space. Message coach Joe at joseph@crossfit9.com

CrossFit9 – CrossFit WOD

Weightlifting

Back Squat (EMOM 6minutes
3 Back Squats @70%
)

Score: Weight

Alternate Approach

EMOM 6

2 rep @ moderate, Tempo

3 down,1 pause at bottom,Fast up,1 pause at top

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18 Minutes

16 Kettlebell Swings

12 D-Ball over shoulder

8 Handstand Push-Up

6/5 CalEcho Bike
L1: B/P; Push-up orPike HSPU

L2: G/Y;

L3: R/G; Wall Facing HSPU

Extra Accessory

Core (Checkmark)

GHD Sit-Ups

L1:3 x 10 partial reps

L2:2 x 20 full reps

L3:50 reps unbroken

Announcements

ArtWalk Pop-Up May 13th!

We’re opening the doors to 9’ers and friends for The Warehouse Arts District’s Second Saturday ArtWalk next Saturday, May 13th from 5-9pm!

Join us and come support fellow 9’er artists and marketeers.

If you are interested in presenting your work/product or have a friend who would be interested, there is still space. Message coach Joe at joseph@crossfit9.com

CrossFit9 – CrossFit WOD

Weightlifting

Deadlift (6 x 3 @ 70%
Rest 60-90 seconds
)

AlternateApproach

6 x 3 with Tempo@ RPE 6

1 sec up, 1 sec pause, 3 sec down, 0 sec pause

Metcon

Metcon (Time)

3 rounds for time

10 power cleans

15 TTB

Rest 2 minutes

3 rounds

6 Power Cleans

15 TTB
TC: 18 minutes

*Toes to bar height for workout = as high as you can go for a strict T2B

Extra Accessory

Post chain (Weight)

Single leg hip thrust hold

3 x 30 seconds/side

Announcements

ArtWalk Pop-Up May 13th!

We’re opening the doors to 9’ers and friends for The Warehouse Arts District’s Second Saturday ArtWalk next Saturday, May 13th from 5-9pm!

Join us and come support fellow 9’er artists and marketeers.

If you are interested in presenting your work/product or have a friend who would be interested, there is still space. Message coach Joe at joseph@crossfit9.com

CrossFit9 – CrossFit WOD

Strength

Every 3 Minute on the Minute (AMRAP – Reps)

E3MOM for 12minutes

12 DB Bench Press

6-12 Ring Rows

(total of 4 rounds)
L1: 20/15+

L2: 35/25+; Feet Elevated Ring Rows (on box)

L3: 55/40+; Weighted Feet Elevated Ring Rows

Score = # ring rows

Metcon

Metcon (Time)

5 rounds for time

20/16 Cal row

15 Thrusters

10 Burpee over bar
TC: 16 minutes

L1: 45/35

L2: 75/55

L3: 95/65

Extra Accessory

Upper Accessory (Checkmark)

Lying DB external rotation

3 x 12/side

Rest 30 seconds between sets

No rest between sides

()

Announcements

ArtWalk Pop-Up May 13th!

We’re opening the doors to 9’ers and friends for The Warehouse Arts District’s Second Saturday ArtWalk next Saturday, May 13th from 5-9pm!

Join us and come support fellow 9’er artists and marketeers.

If you are interested in presenting your work/product or have a friend who would be interested, there is still space. Message coach Joe at joseph@crossfit9.com

CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

In teams of two,

10 Rounds for Time

20 Back squats

20 DB Snatch

400m Run (200m each)
L1: 45/35; 15/10

L2: 95/65; 35/25

L3: 135/95; 50/35

Split reps evenly and alternate with partner:

Partner A 10 Back Squats

Partner B 10 Back Squats

Partner A 10 DB Snatch

Partner B 10 DB Snatch

Partner A 200m Run

Partner B 200m Run

Extra Accessory

Accessory (Checkmark)

Banded lateral kick

3 x 10/side

Rest 30-60 seconds between sets
Goal: Ankle + knee balance

()

Announcements

ArtWalk Pop-Up May 13th!

We’re opening the doors to 9’ers and friends for The Warehouse Arts District’s Second Saturday ArtWalk next Saturday, May 13th from 5-9pm!

Join us and come support fellow 9’er artists and marketeers.

If you are interested in presenting your work/product or have a friend who would be interested, there is still space. Message coach Joe at joseph@crossfit9.com

CrossFit9 – CrossFit WOD

Strength

Shoulder Press (Work up to a 2RM
)

L1:5 x 2 with 3 sec negative

Metcon

Metcon (Time)

3 Rounds for Time:

21 Overhead Squats

15 Dips

21 Kettlebell Swings

15 Burpees
L1: 45/35; B/P; 15reps of everything

L2: 75/55; G/Y

L3: 95/65; R/G

TC: 20minutes

Murph Finisher (Time)

1 Mile Run