CrossFit9 – CrossFit WOD
Strength
The CrossFit Total (Total Weight)
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
10:00 on each lift working up to a heavy single for the day.
Metcon
Metcon (Time)
5 rounds for time:
50 double-unders
10 thrusters
Light and fast! (5-9 minutes)
L1: 45/35
L2: 75/55
L3: 95/65
Push-ups – Accessory
Push-ups – Isometric (Checkmark)
Hold each position for the set time:
1) Top of push-up hold (point A)
2) Bottom of push-up hold (point B)
L1: 3 x 10 sec
L2: 3 x 15 sec
L3: 3 x 20 sec
CrossFit9 – Special Events
Strength
The CrossFit Total (Total Weight)
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
10:00 on each lift working up to a heavy single for the day.
Metcon
Metcon (Time)
5 rounds for time:
50 double-unders
10 thrusters
Light and fast! (5-9 minutes)
L1: 45/35
L2: 75/55
L3: 95/65
Push-ups – Accessory
Push-ups – Isometric (Checkmark)
Hold each position for the set time:
1) Top of push-up hold (point A)
2) Bottom of push-up hold (point B)
L1: 3 x 10 sec
L2: 3 x 15 sec
L3: 3 x 20 sec
Announcements
Holiday Schedule Announcement!
Please check Wodify Class Schedule for our most up to date hours. Classes with 0 reservations will be subject to being cancelled.
We hope you all enjoy your holiday season, and safe travels to anyone going out of town!!
CrossFit9 – CrossFit WOD
Strength
The CrossFit Total (Total Weight)
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
10:00 on each lift working up to a heavy single for the day.
Metcon
Metcon (Time)
5 rounds for time:
50 double-unders
10 thrusters
200m run
L1: 45/35
L2: 75/55
L3: 95/65
Push-ups – Accessory
Push-ups – Isometric (Checkmark)
Hold each position for the set time:
1) Top of push-up hold (point A)
2) Bottom of push-up hold (point B)
L1: 3 x 10 sec
L2: 3 x 15 sec
L3: 3 x 20 sec
Announcements
Holiday Schedule Announcement!
Please check Wodify Class Schedule for our most up to date hours. Classes with 0 reservations will be subject to being cancelled.
We hope you all enjoy your holiday season, and safe travels to anyone going out of town!!
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
25 minute AMRAP:
14/12 calorie ski
30 DB lunge (50/35#)
30 KB swing (russian)
30 push-up
20 ab roller
20 sec parallette L-hold
20 d-ball / sand bag clean to shoulder
Push-ups – Accessory
Push-ups – Isometric (Checkmark)
Hold each position for the set time:
1) Top of push-up hold (point A)
2) Bottom of push-up hold (point B)
L1: 3 x 10 sec
L2: 3 x 15 sec
L3: 3 x 20 sec
Announcements
Holiday Schedule Announcement!
Please check Wodify Class Schedule for our most up to date hours. Classes with 0 reservations will be subject to being cancelled.
We hope you all enjoy your holiday season, and safe travels to anyone going out of town!!
CrossFit9 – Special Events
Strength
The CrossFit Total (Total Weight)
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
10:00 on each lift working up to a heavy single for the day.
Metcon
Metcon (Time)
5 rounds for time:
50 double-unders
10 thrusters
Light and fast! (5-9 minutes)
L1: 45/35
L2: 75/55
L3: 95/65
Push-ups – Accessory
Push-ups – Isometric (Checkmark)
Hold each position for the set time:
1) Top of push-up hold (point A)
2) Bottom of push-up hold (point B)
L1: 3 x 10 sec
L2: 3 x 15 sec
L3: 3 x 20 sec
Announcements
Holiday Schedule Announcement!
Please check Wodify Class Schedule for our most up to date hours. Classes with 0 reservations will be subject to being cancelled.
We hope you all enjoy your holiday season, and safe travels to anyone going out of town!!
CrossFit9 – Special Events
Strength
The CrossFit Total (Total Weight)
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
10:00 on each lift working up to a heavy single for the day.
Metcon
Metcon (Time)
5 rounds for time:
50 double-unders
10 thrusters
Light and fast! (5-9 minutes)
L1: 45/35
L2: 75/55
L3: 95/65
Push-ups – Accessory
Push-ups – Isometric (Checkmark)
Hold each position for the set time:
1) Top of push-up hold (point A)
2) Bottom of push-up hold (point B)
L1: 3 x 10 sec
L2: 3 x 15 sec
L3: 3 x 20 sec
Announcements
Holiday Schedule Announcement!
Please check Wodify Class Schedule for our most up to date hours. Classes with 0 reservations will be subject to being cancelled.
We hope you all enjoy your holiday season, and safe travels to anyone going out of town!!
CrossFit9 – Special Events
Strength
The CrossFit Total (Total Weight)
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
10:00 on each lift working up to a heavy single for the day.
Metcon
Metcon (Time)
5 rounds for time:
50 double-unders
10 thrusters
Light and fast! (5-9 minutes)
L1: 45/35
L2: 75/55
L3: 95/65
Push-ups – Accessory
Push-ups – Isometric (Checkmark)
Hold each position for the set time:
1) Top of push-up hold (point A)
2) Bottom of push-up hold (point B)
L1: 3 x 10 sec
L2: 3 x 15 sec
L3: 3 x 20 sec
CrossFit9 – CrossFit WOD
Metcon (AMRAP – Rounds and Reps)
4 x 4 minute AMRAPs:
3 hang power cleans
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
– Rest 2:00 between rounds.
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Weightlifting
Hang Squat Clean (2 x 5 @ 50-60%
2 x 4 @ 60-70%
2 x 3 65-75%)
Metcon
Metcon (AMRAP – Rounds and Reps)
4 x 4 minute AMRAPs:
3 hang power cleans
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
– Rest 2:00 between rounds.
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Weightlifting
Hang Squat Clean (2 x 5 @ 50-60%
2 x 4 @ 60-70%
2 x 3 65-75%)
Metcon
Metcon (AMRAP – Rounds and Reps)
4 x 4 minute AMRAPs:
3 hang power cleans
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
– Rest 2:00 between rounds.
L1: 45/35
L2: 95/65
L3: 135/95
Push-ups – Accessory
Push-ups (max rep set)
Push-ups – Percentage (Checkmark)
3 x 40% of your max set
if max set is 10 reps, do 3 sets of 4 reps with rest periods in between