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
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
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
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
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
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
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
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
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
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