CrossFit WOD – Tue, Nov 5

November 5, 2024

Announcements

Thanksgiving Food Drive (11/1 – 11/28)

Free 9FIT workouts with a donation!

Bring friends, family, and non-perishable donations!

CrossFit9 – CrossFit WOD

Strength

Bench Press (9 sets:
5-5-3-3-3-1-1-1-1

)

Between sets, practice freestanding handstand hold

Metcon

Metcon (Time)

3 rounds for time:

400-m run

20 DB front rack walking lunges (35/50 lb)

10 handstand push-ups

– Use two dumbbells.
L1: db push press, or upside down practice

L2: 10 hspu

L3: 15 hspu

Cooldown (No Measure)

Foam roll calves and quads

CrossFit WOD – Tue, Nov 5

November 5, 2024

Announcements

Thanksgiving Food Drive (11/1 – 11/28)

Free 9FIT workouts with a donation!

Bring friends, family, and non-perishable donations!

CrossFit9 – CrossFit WOD

Strength

Bench Press (9 sets:
5-5-3-3-3-1-1-1-1

)

Between sets, practice freestanding handstand hold

Metcon

Metcon (Time)

3 rounds for time:

400-m run

20 DB front rack walking lunges (35/50 lb)

10 handstand push-ups

– Use two dumbbells.
L1: db push press, or upside down practice

L2: 10 hspu

L3: 15 hspu

Cooldown (No Measure)

Foam roll calves and quads

CrossFit WOD – Tue, Nov 5

November 5, 2024

Announcements

Thanksgiving Food Drive (11/1 – 11/28)

Free 9FIT workouts with a donation!

Bring friends, family, and non-perishable donations!

CrossFit9 – CrossFit WOD

Strength

Bench Press (9 sets:
5-5-3-3-3-1-1-1-1

)

Between sets, practice freestanding handstand hold

Metcon

Metcon (Time)

3 rounds for time:

400-m run

20 DB front rack walking lunges (35/50 lb)

10 handstand push-ups

– Use two dumbbells.
L1: db push press, or upside down practice

L2: 10 hspu

L3: 15 hspu

Cooldown (No Measure)

Foam roll calves and quads

CrossFit WOD – Tue, Nov 5

November 5, 2024

Announcements

Thanksgiving Food Drive (11/1 – 11/28)

Free 9FIT workouts with a donation!

Bring friends, family, and non-perishable donations!

CrossFit9 – CrossFit WOD

Strength

Bench Press (9 sets:
5-5-3-3-3-1-1-1-1

)

Between sets, practice freestanding handstand hold

Metcon

Metcon (Time)

3 rounds for time:

400-m run

20 DB front rack walking lunges (35/50 lb)

10 handstand push-ups

– Use two dumbbells.
L1: db push press, or upside down practice

L2: 10 hspu

L3: 15 hspu

Cooldown (No Measure)

Foam roll calves and quads

CrossFit WOD – Tue, Nov 5

November 5, 2024

Announcements

Thanksgiving Food Drive (11/1 – 11/28)

Free 9FIT workouts with a donation!

Bring friends, family, and non-perishable donations!

CrossFit9 – CrossFit WOD

Strength

Bench Press (9 sets:
5-5-3-3-3-1-1-1-1

)

Between sets, practice freestanding handstand hold

Metcon

Metcon (Time)

3 rounds for time:

400-m run

20 DB front rack walking lunges (35/50 lb)

10 handstand push-ups

– Use two dumbbells.
L1: db push press, or upside down practice

L2: 10 hspu

L3: 15 hspu

Cooldown (No Measure)

Foam roll calves and quads

CrossFit WOD – Mon, Nov 4

November 4, 2024

Announcements

Thanksgiving Food Drive (11/1 – 11/28)

Free 9FIT workouts with a donation!

Bring friends, family, and non-perishable donations!

CrossFit9 – CrossFit WOD

Weightlifting

Weightlifting (8 Rounds for weight)

6 sets for load:

1 clean pull

1 hang power clean

1 hang squat clean

– All hang reps start from above the knee.

2 drop sets:

1 complex at 95%

1 complex at 90%
– Perform 6 heavy sets of the complex, building in load. Leave 10-20 pounds in the tank, versus going as heavy as possible.

– Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day.

– Rest 3:00 between sets.

Metcon (AMRAP – Rounds and Reps)

10 rounds for time:

10 box jumps (20/24 in)

3 bar muscle-ups

250m ski
L1: jumping or low bmu

L2: 1 bmu

L3: 3 bmu

20 min cap

CrossFit WOD – Mon, Nov 4

November 4, 2024

Announcements

Thanksgiving Food Drive (11/1 – 11/28)

Free 9FIT workouts with a donation!

Bring friends, family, and non-perishable donations!

CrossFit9 – CrossFit WOD

Weightlifting

Weightlifting (8 Rounds for weight)

6 sets for load:

1 clean pull

1 hang power clean

1 hang squat clean

– All hang reps start from above the knee.

2 drop sets:

1 complex at 95%

1 complex at 90%
– Perform 6 heavy sets of the complex, building in load. Leave 10-20 pounds in the tank, versus going as heavy as possible.

– Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day.

– Rest 3:00 between sets.

Metcon (AMRAP – Rounds and Reps)

10 rounds for time:

10 box jumps (20/24 in)

3 bar muscle-ups

250m ski
L1: jumping or low bmu

L2: 1 bmu

L3: 3 bmu

20 min cap

CrossFit WOD – Mon, Nov 4

November 4, 2024

Announcements

Thanksgiving Food Drive (11/1 – 11/28)

Free 9FIT workouts with a donation!

Bring friends, family, and non-perishable donations!

CrossFit9 – CrossFit WOD

Weightlifting

Weightlifting (8 Rounds for weight)

6 sets for load:

1 clean pull

1 hang power clean

1 hang squat clean

– All hang reps start from above the knee.

2 drop sets:

1 complex at 95%

1 complex at 90%
– Perform 6 heavy sets of the complex, building in load. Leave 10-20 pounds in the tank, versus going as heavy as possible.

– Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day.

– Rest 3:00 between sets.

Metcon (AMRAP – Rounds and Reps)

10 rounds for time:

10 box jumps (20/24 in)

3 bar muscle-ups

250m ski
L1: jumping or low bmu

L2: 1 bmu

L3: 3 bmu

20 min cap

CrossFit WOD – Mon, Nov 4

November 4, 2024

Announcements

Thanksgiving Food Drive (11/1 – 11/28)

Free 9FIT workouts with a donation!

Bring friends, family, and non-perishable donations!

CrossFit9 – CrossFit WOD

Weightlifting

Weightlifting (8 Rounds for weight)

6 sets for load:

1 clean pull

1 hang power clean

1 hang squat clean

– All hang reps start from above the knee.

2 drop sets:

1 complex at 95%

1 complex at 90%
– Perform 6 heavy sets of the complex, building in load. Leave 10-20 pounds in the tank, versus going as heavy as possible.

– Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day.

– Rest 3:00 between sets.

Metcon (AMRAP – Rounds and Reps)

10 rounds for time:

10 box jumps (20/24 in)

3 bar muscle-ups

250m ski
L1: jumping or low bmu

L2: 1 bmu

L3: 3 bmu

20 min cap

CrossFit WOD – Mon, Nov 4

November 4, 2024

Announcements

Thanksgiving Food Drive (11/1 – 11/28)

Free 9FIT workouts with a donation!

Bring friends, family, and non-perishable donations!

CrossFit9 – CrossFit WOD

Weightlifting

Weightlifting (8 Rounds for weight)

6 sets for load:

1 clean pull

1 hang power clean

1 hang squat clean

– All hang reps start from above the knee.

2 drop sets:

1 complex at 95%

1 complex at 90%
– Perform 6 heavy sets of the complex, building in load. Leave 10-20 pounds in the tank, versus going as heavy as possible.

– Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day.

– Rest 3:00 between sets.

Metcon (AMRAP – Rounds and Reps)

10 rounds for time:

10 box jumps (20/24 in)

3 bar muscle-ups

250m ski
L1: jumping or low bmu

L2: 1 bmu

L3: 3 bmu

20 min cap