Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
Thanksgiving Day and Black Friday Hours
Thanksgiving:
7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am 5k Run
Black Friday:
7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am CF & 9FIT
Reserve under “special events” tab
CrossFit9 – CrossFit WOD
General Warm-up (Checkmark)
Jump-rope practice
1 round:
:20 single-unders (slow)
:20 single-unders (fast)
:20 single-unders jog in place
:20 single-unders jump front-to-back
:20 single-unders jump side-to-side
:20 single-unders left leg
:20 single-unders right leg
– Rest :10 between movements.
Rack position
1 set:
:20 back-rack elbow raise, right arm
:20 back-rack elbow raise, left arm
:20 back-rack alternating elbow raises
:20 back-rack elbow raises, both elbows
10 back squats with elbows high in the back rack
2 sets:
2-inch front squat + pull elbows up before standing
4-inch front squat + pull elbows up before standing
6-inch front squat + pull elbows up before standing
241124 (Time)
– RX –
9-7-5 reps for time of:
Deadlifts (125/185 lb)
Hang power cleans
Front squats
– INTERMEDIATE –
9-7-5 reps for time of:
Deadlifts (95/135 lb)
Hang power cleans
Front squats
– BEGINNER –
9-7-5 reps for time of:
Deadlifts (55/75 lb)
Hang power cleans
Front squats
– MASTERS 55+ –
9-7-5 reps for time of:
Deadlifts (95/135 lb)
Hang power cleans
Front squats
Skill Work (Checkmark)
Post-workout
Accumulate:
50 good mornings
– Rest as needed.
– Athlete chooses load.
Stretching (Checkmark)
1 set:
1:00 foam roll quadriceps/leg
1:00 foam roll hamstrings/leg
– AT-HOME – (Time)
For time:
15-12-9
DB deadlifts (35/50 lb)
DB hang power cleans
DB front squats
– Use two dumbbells.
Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
Thanksgiving Day and Black Friday Hours
Thanksgiving:
7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am 5k Run
Black Friday:
7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am CF & 9FIT
Reserve under “special events” tab
CrossFit9 – CrossFit WOD
General Warm-up (Checkmark)
1 set:
100-meter jog
:20 Samson stretch/leg
10 ring rows (easy)
10 air squats
:10 hollow hold
1 set:
100-meter run
10 walking lunge steps
5 ring rows (harder)
10 med-ball squats
10 hollow rocks
1 set:
200-meter run
10 walking lunge steps
10 ring rows (hardest) or 1-5 strict pull-ups
10 wall-ball shots
10 V-ups
241123 (2 Rounds for time)
– RX –
3 rounds for time with a partner:
400-m run
30 walking lunges
30 pull-ups
Start at 15:00 and go to completion:
3 rounds for time with a partner:
400-m run
20 wall-ball shots (14/20 lb) (9/10 ft)
20 toes-to-bars
– Run together; split the remaining work evenly.
– INTERMEDIATE –
3 rounds for time with a partner:
400-m run
30 walking lunges
20 pull-ups
Start at 15:00 and go to completion:
3 rounds for time with a partner:
400-m run
20 wall-ball shots (10/14 lb) (9/10 ft)
12 toes-to-bars
– Run together; split the remaining work evenly.
– BEGINNER –
3 rounds for time with a partner:
200-m run
20 alternating lunges in place
20 ring rows
Start at 15:00 and go to completion:
3 rounds for time with a partner:
200-m run
20 wall-ball shots (6/10 lb) (8/9 ft)
12 hanging knee raises
– Run together; split the remaining work evenly.
– MASTERS 55+ –
3 rounds for time with a partner:
400-m run
30 walking lunges
30 pull-ups
Start at 15:00 and go to completion:
3 rounds for time with a partner:
400-m run
20 wall-ball shots (10/20 lb) (9/9 ft)
20 toes-to-bars
– Run together; split the remaining work evenly.
Stretching (Checkmark)
1 set:
1:30 couch stretch/leg
– AT-HOME – (2 Rounds for time)
3 rounds for time with a partner:
400-m run
30 walking lunges
30 single-arm DB hang power cleans (35/50 lb)
Start at 15:00 and go to completion:
3 rounds for time with a partner:
400-m run
20 single-DB thrusters (35/50 lb)
20 V-ups
– Run together; split the remaining work evenly.
Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
Thanksgiving Day and Black Friday Hours
Thanksgiving:
7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am 5k Run
Black Friday:
7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am CF & 9FIT
Reserve under “special events” tab
CrossFit9 – CrossFit WOD
Metcon (2 Rounds for time)
In teams of two,
30 minute AMRAP
400-m run
60 walking lunges
60 pull-ups
400m run
60 wallballs
60 kb swings
– Run together; split the remaining work evenly.
Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
Thanksgiving Day and Black Friday Hours
Thanksgiving:
7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am 5k Run
Black Friday:
7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am CF & 9FIT
Reserve under “special events” tab
CrossFit9 – CrossFit WOD
Metcon (2 Rounds for time)
In teams of two,
30 minute AMRAP
400m run (together)
60 walking lunges
60 pull-ups
400m run
60 wallballs
60 kb swings
– Run together; split the remaining work evenly.
Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
Thanksgiving Day and Black Friday Hours
Thanksgiving:
8:30am CF & 9FIT, 9:30am 5k Run
Black Friday:
8:30am CF & 9FIT, 9:30am CF & 9FIT
Reserve under “special events” tab
CrossFit9 – CrossFit WOD
Metcon (2 Rounds for time)
In teams of two,
30 minute AMRAP
400m run or 50/40 cal echo
60 walking lunges
60 pull-ups
400m run or 50/40 cal echo
60 wallballs
60 kb swings
– Run together; split the remaining work evenly. If echo, 25/20 per person
L1: B/P
L2: G/Y
L3: R/G
Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
Thanksgiving Day and Black Friday Hours
Thanksgiving:
8:30am CF & 9FIT, 9:30am 5k Run
Black Friday:
8:30am CF & 9FIT, 9:30am CF & 9FIT
Reserve under “special events” tab
CrossFit9 – CrossFit WOD
Metcon (2 Rounds for time)
In teams of two,
30 minute AMRAP
400m run or 50/40 cal echo
60 walking lunges
60 pull-ups
400m run or 50/40 cal echo
60 wallballs
60 kb swings
– Run together; split the remaining work evenly. If echo, 25/20 per person
L1: B/P
L2: G/Y
L3: R/G; 30 BMU
Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
Thanksgiving Day and Black Friday Hours
Thanksgiving:
7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am 5k Run
Black Friday:
7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am CF & 9FIT
Reserve under “special events” tab
CrossFit9 – CrossFit WOD
General Warm-up (Checkmark)
General warm-up
Every 2:00 for 4 sets:
:45 run, row, bike, or ski
Set 1 | :45 inchworms
Set 2 | :45 air squats
Set 3 | :45 up-downs
Set 4 | :45 PVC good mornings
Dynamic Warm-up
1 set:
10 leg swings/leg
10 push-ups (from the knees as needed)
10 PVC behind-the-kneck presses
10 Cossack squats
10 slow calf raises/leg
10 PVC overhead squats
CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
F: 35-lb. dumbbell, 20-in. box
M: 50-lb. dumbbell, 24-in. box
To learn more about CrossFit Games Open 22.1 RX (Ages 16-54) click here
– INTERMEDIATE –
AMRAP 15:
3 scaled wall walks
12 DB snatches (20/35 lb)
15 box jump-overs (20/24 in)
– Step down from the box. Stepping up is also permitted.
– BEGINNER –
AMRAP 15:
6 plank shoulder taps
9 DB snatches (10/15 lb)
12 box step-overs (12 in)
– Step down from the box.
– MASTERS 55+ –
AMRAP 15:
3 wall walks
12 DB snatches (20/35 lb)
15 box jump-overs (20/24 in)
– Box step-overs are permitted.
– Step down from the box.
Stretching (Checkmark)
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll calves
– AT-HOME – (AMRAP – Rounds and Reps)
AMRAP 15:
3 wall walks
12 DB snatches (35/50 lb)
15 object jumps (20/24 in)
Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
Thanksgiving Day and Black Friday Hours
Thanksgiving:
7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am 5k Run
Black Friday:
7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am CF & 9FIT
Reserve under “special events” tab
CrossFit9 – CrossFit WOD
Strength
Sumo Deadlift (5 x 6)
Metcon
Metcon (Time)
For Time
Buy-in: 500m row
9-7-5
Deadlifts
Hang power cleans
Front squats
Cash out: 500m ski
Low reps, so choose challenging weight
L1: 75/55
L2: 135/95
L3: 185/125
Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
Thanksgiving Day and Black Friday Hours
Thanksgiving:
7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am 5k Run
Black Friday:
7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am CF & 9FIT
Reserve under “special events” tab
CrossFit9 – CrossFit WOD
Strength
Sumo Deadlift (5 x 6)
Metcon
Heavy Metcon (Time)
For Time
Buy-in: 500m row
9-7-5
Deadlifts
Hang power cleans
Front squats
Cash out: 500m ski
Low reps, so choose challenging weight
L1: 75/55
L2: 135/95
L3: 185/125
Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
Thanksgiving Day and Black Friday Hours
Thanksgiving:
8:30am CF & 9FIT, 9:30am 5k Run
Black Friday:
8:30am CF & 9FIT, 9:30am CF & 9FIT
Reserve under “special events” tab
CrossFit9 – CrossFit WOD
Strength
Sumo Deadlift (5 x 6)
Metcon
Heavy Metcon (Time)
For Time
Buy-in: 500m row
9-7-5
Deadlifts
Hang power cleans
Front squats
Cash out: 400m run
Low reps, so choose challenging weight
L1: 75/55
L2: 135/95
L3: 185/125