170116

January 15, 2017

CrossFit9 – WOD

Skill

Death By Back Squat (EMOM- increase 1 rep per minute)

15 Minute EMOM:

1st Minute: 1 Back Squat

Increase by 1 rep each minute until 15.
L1: 65/55

L2: 135/95

L3: 185/125

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

10 Shoulder to Overhead

20 Toes to Bar

30 Double Under

L1: 95/65, 2:1 Singles + 5 Burpees

L2: 135/95

L3: 185/125

170114

January 13, 2017

CrossFit9 – WOD

Metcon

Metcon (Time)

Teams of Two

4 Rounds:

400 M Run (Together)

30 Unbroken Wallball

30 KB Swing (R/G)

30 Box Jump

170113

January 12, 2017

CrossFit9 – WOD

Skill

Bench Press (7 x 2)

Bent Over Row 5 x 10

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

200 M Row

20 Sit-up with ball

20 Burpees to 6″ target

L1: Sit-up

L2: Sit-up with ball (20#/14#)

L3: GHD Sit up with Ball (10#/6#)

170112

January 11, 2017

CrossFit9 – WOD

Skill

Back Squat (10 Rep Max)

Metcon

Metcon (Time)

6 Rounds:

5 Clean & Jerk

5 Bar Muscle Up (2:1 Pull-up)

L1: 95/65

L2: 135/95

L3: 165/125

Wednesday 170111

January 10, 2017

CrossFit9 – 9Fit Bootcamp

 

Skill

L-Sit (10 x 20 second hold)

Metcon

Metcon (AMRAP – Rounds and Reps)

30 Minute AMRAP:

2-Way Sled Push 3×45/2×45

30 Sledgehammer Hit

30 Push-up

30 Toes to Bar

30 Air Squat

30 Back Rack Lunge

1 Minute Battle Rope

L1: 45/35, knee-ups/ candlesticks

L2: 75/55

L3: 95/65


Tuesday 170110

January 9, 2017

CrossFit9 – WOD

Skill

Hang Squat Snatch

Find 1 Rep Max
Overhead PVC KB Carry

Metcon

Metcon (Time)

100 DU

30 Thruster

30 Calorie Row

30 GHD sit-up or 60

Candlestick

L1: 45/35, 50 DU attempts

L2: 75/55

L3: 95/65

Monday 170109

January 8, 2017

CrossFit9 – WOD

 

Skill

Front Squat (7 x 5)

Metcon

Metcon (Time)

21-15-9

OHSQ*

Box Jump

Then… without stopping…

9-15-21

OHSQ*

Pull-up

L1: 45/35

L2: 75/55

L3: 95/65
* 5 Burpee penalty each time a set of OHSQ is broken.

20 Minute Cap


Heather Coffey Front Squat

Saturday 170107

January 6, 2017

CrossFit9 – WOD

 

Metcon

Metcon (Time)

4 Rounds For Time:

3 Rope Climb

15 Calorie Row

15 Hang Power Clean

15 HSPU

L1: 2:1 Ground to Standing; 75/55

L2: 135/95

L2: legless rope climb; 155/115, deficit HSPU

Kids’ Box Fitness

December 28, 2016

ANNOUNCING OUR NEW KIDS’ CLASS!

  • Wednesdays, 5 p.m., starting October 16
  • Ages 5 and up
  • Kids will have a 30-minute workout, followed by 30 minutes of homework help!
  • Coincides with adults’ open gym
  • Sign up here!

 

 

 

 

Rebecca’s CrossFit9 Story

December 28, 2016

“I was told to go ‘grab a 400’ with the other foundations students. After I found out what that meant and with my Olivia Newton John sneakers tied tightly, I started out the door running with everyone. I got to about 50 meters when I stopped for some air. I walked the rest of the way to the stop sign (the halfway mark). A coach by the name of Zack ran to meet me and encouraged me to jog back to the box. I cried. I couldn’t. I was embarrassed and I could barely breathe. Zack stayed with me the entire time.

“I promised my wife I would give this CrossFit thing six weeks. Then, I could quit. Yay. That is how Kelly got me to go. I was totally going to quit after six weeks. I came home every night and cried because I did not want to be there, but I knew I only had to give it five more weeks. What a wimp I was!

“Thank goodness for the six week promise.

“Week two got a little better, week three, not so bad, week four…was I actually beginning to tolerate this? I was feeling a little stronger. I liked my new CrossFit9 family. Everyone was so nice and supportive. They made it EASY for me to keep going.

“A year and a half and thirty pounds ago I could not even jog 100 meters. This past weekend I completed a six mile, twenty-five obstacle “Savage Race” with my wife and CrossFit9 team.

“CrossFit9 works, cares, supports, lives and loves.”

Rebecca Meyer
Age 50

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