CrossFit WOD – Tue, Feb 20

February 20, 2024

Announcements

CrossFit Open 2024 is here!

We will host Open workouts on Saturday mornings 9:30am – 11am (March 2nd, 9th, and 16th)

Reserve class under “Special Events” drop down menu

Normal (non-open) classes beforehand are as follows:

CrossFit WOD – 7:30am, 8:30am

9FIT – 8:00am, and 9:00am

CrossFit9 – CrossFit WOD

Weightlifting

Clean and Jerk (5 x 1)

Increase weight each set

Scaling: 5 x 3-5 reps for more practice

Metcon

Metcon (AMRAP – Reps)

15 Minute AMRAP

3, 6, 9, 12…

Cal Ski or Echo Bike

Dumbbell box step-ups (two DBs)
Set box slightly above knee height

L1: bodyweight

L2: 35/20 DBs

L3: 50/35 DBs

CrossFit WOD – Mon, Feb 19

February 19, 2024

CrossFit9 – CrossFit WOD

Strength

Back Squat (5 x 3)

Metcon

Metcon (AMRAP – Reps)

For reps:

4 x 3 Minute AMRAPs:

75 double-unders

25 burpees

Max-reps of toes-to-bars

Rest 1:30 between AMRAPs
*Score = number of toes to bar reps

CrossFit WOD – Mon, Feb 19

February 19, 2024

Announcements

CrossFit Open 2024 is here!

We will host Open workouts on Saturday mornings 9:30am – 11am (March 2nd, 9th, and 16th)

Reserve class under “Special Events” drop down menu

Normal (non-open) classes beforehand are as follows:

CrossFit WOD – 7:30am, 8:30am

9FIT – 8:00am, and 9:00am

CrossFit9 – CrossFit WOD

Strength

Back Squat (5 x 3)

Metcon

Metcon (AMRAP – Reps)

For reps:

4 x 3 Minute AMRAPs:

75 double-unders

15 burpees

Max-reps of toes-to-bars

Rest 1:30 between AMRAPs
*Score = number of toes to bar reps

CrossFit WOD – Sat, Feb 17

February 17, 2024

CrossFit9 – CrossFit WOD

Metcon

Metcon (No Measure)

In Teams of Two,

25 Minute AMRAP

5 synchro wall walks

30 bench presses

:45 plank hold (together)

30 kettlebell swings (35/53 lb)

CrossFit WOD – Sat, Feb 17

February 17, 2024

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

In Teams of Two,

25 Minute AMRAP

1000m bike erg (500m per partner)

5 synchro wall walks

30 bench presses

:30 weighted plank hold (together) (45/35 plate)

30 kettlebell swings

10 synchro burpees
L1: 45/35; B/P; 15/10 plate

L2: 135/95; G/Y; 35/25 plate

L3: 185/125; R/G; 45/35 plate

CrossFit WOD – Sat, Feb 17

February 17, 2024

Announcements

CrossFit Open 2024 is here!

We will host Open workouts on Saturday mornings 9:30am – 11am (March 2nd, 9th, and 16th)

Reserve class under “Special Events” drop down menu

Normal (non-open) classes beforehand are as follows:

CrossFit WOD – 7:30am, 8:30am

9FIT – 8:00am, and 9:00am

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

In Teams of Two,

25 Minute AMRAP

1000m bike erg (500m per partner)

10 wall walks

30 hang clean

:30 weighted plank hold (together) (45/35 plate)

30 knee to elbow

10 synchro burpees
L1: B/P; 15/10 plate

L2: G/Y; 35/25 plate

L3: R/G; 45/35 plate

CrossFit WOD – Sat, Feb 17

February 17, 2024

Announcements

CrossFit Open 2024 is here!

We will host Open workouts on Saturday mornings 9:30am – 11am (March 2nd, 9th, and 16th)

Reserve class under “Special Events” drop down menu

Normal (non-open) classes beforehand are as follows:

CrossFit WOD – 7:30am, 8:30am

9FIT – 8:00am, and 9:00am

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

In Teams of Two,

26 Minute AMRAP

110 Deadlifts

110 WallBalls

110 Cal Row

110 Handstand Push-ups
Original Workout – 16.4 and 17.4 (Individual;13 min; 55 reps of each)

CrossFit WOD – Fri, Feb 16

February 16, 2024

CrossFit9 – CrossFit WOD

Skill

Skill (AMRAP – Reps)

10 Minute EMOM

3 Bar Muscle-Ups
L1: jumping bar muscle up

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

100-meter farmers carry (35/53 lb)

200-meter run

30 kettlebell goblet squats (35/53 lb)
L1: P/B

L2: Y/G

L3: G/R

CrossFit WOD – Fri, Feb 16

February 16, 2024

CrossFit9 – CrossFit WOD

Skill

Skill (AMRAP – Reps)

10 Minute EMOM

3 Bar Muscle-Ups
L1: jumping bar muscle up

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

100-meter farmers carry

200-meter run

30 air squats or single leg squats
L1: B/P

L2: G/Y

L3: R/G

CrossFit WOD – Fri, Feb 16

February 16, 2024

Announcements

CrossFit Open 2024 is here!

We will host Open workouts on Saturday mornings 9:30am – 11am (March 2nd, 9th, and 16th)

Reserve class under “Special Events” drop down menu

Normal (non-open) classes beforehand are as follows:

CrossFit WOD – 7:30am, 8:30am

9FIT – 8:00am, and 9:00am

CrossFit9 – CrossFit WOD

Skill

Skill (Checkmark)

Open Skill Practice

10 Minute EMOM

1 – 5 unbroken reps of your choice…
Options:

Strict pull-ups or jump + negative

Kipping pull-ups

Chest to bar pull-ups

Butterfly pull-ups

Jumping muscle up

Bar muscle up

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

100-meter farmers carry

20 bench press

30 slam balls

400m ski
L1: B/P; 45/35

L2: G/Y; 95/65; 20+

L3: R/G; 135/95; 30+