CrossFit WOD – Wed, Jul 10

July 10, 2024

CrossFit9 – CrossFit WOD

Bench Press (2 sets for load:
10 close grip bench presses

2 sets for load:
10 normal grip bench presses

2 sets for load:
10 wide grip bench presses)

Choose a version of “Mary”

Pick one:

Mary

“Easy” Mary

“Special” Mary

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

‘Easy’ Mary (AMRAP – Rounds and Reps)

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups

10 Pull-ups

25 Squats

Special Mary (Time)

For time, all strict:

5 handstand push-ups

10 one-legged squats, alternating

15 pull-ups

10 handstand push-ups

20 one-legged squats, alternating

30 pull-ups

15 handstand push-ups

30 one-legged squats, alternating

45 pull-ups

10 handstand push-ups

20 one-legged squats, alternating

30 pull-ups

5 handstand push-ups

10 one-legged squats, alternating

15 pull-ups

CrossFit WOD – Wed, Jul 10

July 10, 2024

CrossFit9 – CrossFit WOD

Bench Press (2 sets for load:
10 close grip bench presses

2 sets for load:
10 normal grip bench presses

2 sets for load:
10 wide grip bench presses)

Choose a version of “Mary”

Pick one:

Mary

“Easy” Mary

“Special” Mary

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

‘Easy’ Mary (AMRAP – Rounds and Reps)

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups

10 Pull-ups

25 Squats

Special Mary (Time)

For time, all strict:

5 handstand push-ups

10 one-legged squats, alternating

15 pull-ups

10 handstand push-ups

20 one-legged squats, alternating

30 pull-ups

15 handstand push-ups

30 one-legged squats, alternating

45 pull-ups

10 handstand push-ups

20 one-legged squats, alternating

30 pull-ups

5 handstand push-ups

10 one-legged squats, alternating

15 pull-ups

CrossFit WOD – Tue, Jul 9

July 9, 2024

CrossFit9 – CrossFit WOD

Clean (For load:
Snatch, clean, or jerk:
4 x 5 at 50-60%
3 x 4 sets at 60-70%)

Metcon (Time)

15 sets for time:

600-meter C2 bike

– Rest :30 between sets.

Stretching (No Measure)

2 sets:

:30 child’s pose

:30 Samson stretch/leg

CrossFit WOD – Mon, Jul 8

July 8, 2024

CrossFit9 – CrossFit WOD

Strength (Checkmark)

4 sets for load:

1:00 kettlebell front-rack hold

15 sumo stance good mornings

Metcon (Time)

6 rounds for time of:

10 dumbbell burpee deadlifts (50/35)

10 box jumps (30/24)

Accessory (No Measure)

8 sets for total reps:

:20 hollow rocks or hollow hold

:10 rest

CrossFit WOD – Sat, Jul 6

July 6, 2024

CrossFit9 – CrossFit WOD

Metcon (AMRAP – Rounds and Reps)

30 Minute AMRAP

60 hang power cleans

60 shoulder to overheads

60 cal row

60 box jumps

60 burpees

60 cal echo bike

10-8-6-4-2


Sandbag over the shoulder (100/150 lb)
– Perform a 100-ft sandbag carry after each set
Split reps evenly

CrossFit WOD – Sat, Jul 6

July 6, 2024

Announcements

Happy Independence Day, #9Nation! 🇺🇸

Please note our special holiday hours for Thursday, July 4:

  • 7:30 AM (All 9FIT and CrossFit athletes)
  • 8:30 AM (All 9FIT and CrossFit athletes)
  • 9:30 AM (All 9FIT and CrossFit athletes)
  • Close at 10:30 AM

We will have otherwise regularly scheduled hours. Please enjoy a happy, healthy, and safe Fourth of July! 🦅⭐

CrossFit9 – CrossFit WOD

Metcon (AMRAP – Rounds and Reps)

30 Minute AMRAP

60 hang power cleans

60 shoulder to overheads

60 cal row

60 box jumps

60 burpees

60 cal echo bike
Split reps evenly

CrossFit WOD – Fri, Jul 5

July 5, 2024

CrossFit9 – CrossFit WOD

Strength (Weight)

7 sets:


3 weighted pull-ups
 or strict pull-up practice

Rest 1:00-2:00 between sets.
Chin over bar holds

Eccentrics/Negatives

Metcon (Calories)

7 rounds for time:

25/20 calorie bike


Rest 1:00 between rounds.

Special Events – Thu, Jul 4

July 4, 2024

CrossFit9 – Special Events

Fourth of July

Loredo (Time)

6 Rounds for time of:

24 Squats

24 Push-ups

24 Walking Lunge Steps

400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here

CrossFit WOD – Thu, Jul 4

July 4, 2024

CrossFit9 – CrossFit WOD

Loredo (Time)

6 Rounds for time of:

24 Squats

24 Push-ups

24 Walking Lunge Steps

400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here

CrossFit WOD – Wed, Jul 3

July 3, 2024

CrossFit9 – CrossFit WOD

Strict Press (5 x 3 )

Pause 3 sec at the top of each strict press

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

15 push press

15 toes-to-bars

15 cal row