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
CrossFit9 – CrossFit WOD
Strength
The CrossFit Total (Total Weight)
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
1-Mile Run (Time)
Max Effort 1-Mile Run
CrossFit9 – CrossFit WOD
Strength
Overhead Squat (5 x 5)
Modify to front squat
Metcon
Metcon (Time)
For Time
Buy In: 25 hollow rocks
3 Rounds
3 rope climbs
25 med ball cleans
25 kb swings
Cash Out: 800m run
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
2 rounds x 1 minute each of:
Squats
Push-ups
Box jumps
KB Swing
Handstand Hold
Wall balls
Burpees
Double-unders / jump rope
Turkey Trot Prep
800m Run (Time)
Max Effort 800m Run
CrossFit9 – CrossFit WOD
Weightlifting
Clean (3 Position Clean Complex
7 x 1
Starting from the top:
1) High hang
2) Hang
3) Floor)
Metcon
Metcon (Time)
For Time
30 box jump
12 clean and jerk
20 box jump
10 clean and jerk
10 box jump
8 clean and jerk
L1: 95/65+
L2: 135/95
L3: 165/115
Turkey Trot Prep
800m Run (Time)
Max Effort 800m Run
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
1000m bike erg
20 DB Bech Press
20 D-Balls Over Shoulder
100m Farmer Carry
CrossFit9 – CrossFit WOD
Skill
Muscle-up Practice (No Measure)
Metcon
Metcon (Time)
For Time
3 Rounds:
30 cal row
30 push-ups
Rest 3 Minutes
3 Rounds:
30 cal bike erg
20 toes to bar
Rest 3 Minutes
3 Rounds:
30 yard sled push 135#/90# (one way p-lot)
10 ring muscle-ups
30 Minute Cap