Announcements
Labor Day Hours
We are OPEN Monday 9/4 for the following class times:
- 7:30 AM
- 8:30 AM
- 9:30 AM
These will combine all CrossFit and 9FIT athletes.
Have a safe and happy holiday!
CrossFit9 – CrossFit WOD
Labor Day Partner Workout
Complete in Teams of Two
split reps evenly, run together
Bert (Time)
For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees
U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.
Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.
He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.
To learn more about Bert click here
Complete in teams of Two,
Split reps evenly, run together
Announcements
Labor Day Hours
We are OPEN Monday 9/4 for the following class times:
- 7:30 AM
- 8:30 AM
- 9:30 AM
These will combine all CrossFit and 9FIT athletes.
Have a safe and happy holiday!
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In Teams of Two,
30 Minute AMRAP
30 Slam Balls
20 Cal Echo Bike
30 Deadlifts
20 Cal Ski
30 Pull-ups
20 Cal Echo Bike
30 Wall Balls (20/14)
20 Cal Ski
L1: 95/65; 15/10+ SB; 10/8 WB
L2: 185/125; 20/25+ SB
L3: 225/155; 35/30+ SB
CrossFit9 – CrossFit WOD
Weightlifting
Snatch (Work up to a RPE 9/10 for the day
)
Scaling
6 x 3
Metcon
Metcon (Time)
10 Rounds for time:
200m Run
3 Ring Muscle Ups
L1: 5 Rounds of:
200m Run
6 Ring row + 6 jumping dips)
L2: 2 Ring Muscle Ups
Announcements
🌀 Idalia Updates 🌀
We reopen for normal hours Thursday 8/31!
Be safe, and be kind, #9Nation. ❤️
CrossFit9 – CrossFit WOD
Weightlifting
Clean (12 Minute EMOM
1 Clean Pull
2 Squat Clean )
Build to a heavy 2 rep
Metcon
Metcon (Time)
For time
50 SA DB Overhead Squat
50 Cal Echo or Bike Erg
100 DB Step Ups
100 DB Snatch
TC: 20 minutes
Score: Time
L1: Goblet Squat
L2: 35/25
L3: 50/35
CrossFit9 – CrossFit WOD
Gymnastics
Gymnastics (Checkmark)
5-10 sets
1-3 Pullovers
TC: 15 minutes
Score: Checkmark
Scaling options
Beginner:
Assisted with box or partners
or
Body rows @ as horizontal as possible
Intermediate
Assisted with box/ Partner
()
Metcon
Metcon (AMRAP – Rounds and Reps)
5 rounds for time
200m Run
20 Sumo Deadlift High Pulls
20 Air Squats
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Weightlifting
Back Squat (3 @87%
2 @90%
1 @92%
3 @87%
2 @92%
1 @95%
Rest 2-3 minutes between sets
No Fails!
)
TC: 18 minutes
Score: Weight on sets of 1 rep
Scaling options
Beginner:
6 x 3 @ tempo 3.1.X.1
Metcon
Metcon (AMRAP – Rounds and Reps)
4 x 4 Minute AMRAPs
15/12 Cal Ski
15 Box jumps
15 Push Press
Rest 1 Minute Between
Pick up where you left off
L1: 45/35
L2: 95/65
L3: 115/85
CrossFit9 – CrossFit WOD
Metcon
Team Workout (Time)
In Teams of 2
5 rounds for time:
20 Front Rack Lunges
40 Cal Row
60 Burpee over bar
TC: 30 minutes
Score: Time
L1: 45/35
L2: 95/65
L3: 135/95
()
CrossFit9 – CrossFit WOD
Strength
Bench Press (5 x 5)
Metcon
Metcon (Time)
For time
100 Double Unders
50 Toes to Bar or GHD Sit-Ups
40 DB Snatch (50/35)
30 Kettlebell Swings (G/Y)
20 Handstand Push-Ups
10 Cal Echo Bike
100 Double Unders
Rx: As written
CrossFit9 – CrossFit WOD
Weightlifting
Snatch (5 sets @80-85%
2 Squat Snatch
1 OH Squat
Rest 2 minutes between sets)
Score: Weight
Metcon (AMRAP – Reps)
Tabata Interval
8 Rounds each for max reps – 20 sec work/ 10 sec rest
Burpees
Air Squat
Push-up
Echo bike
Rest 1 Minute Between Stations
Score = total reps
CrossFit9 – CrossFit WOD
Strength
Back Squat (4 @80%
3 @85%
2 @87%
4 @85%
3 @87%
2 @90%
Rest 2 minutes between sets)
TC: 18 minutes
Score: Weight
Scaling Options
6 x 3 @ Tempo @ RPE 6/10
Metcon
Metcon (Time)
For Time:
200m Run
15 Clean and Jerk (115/85)
200m Run
9 Clean and Jerk (135/95)
200m Run
6 Clean and Jerk (165/105)
200m Run
3 Clean and Jerk (185/125)
Scale weight appropriately
L1: same weight for all sets