Announcements
Memorial Day “Murph”
Open to all with a minimumdonation of $25 per person. Guests highly encouraged. We will have options for all fitness levels.
- 8:00 AM – Doors open, check-in begins
- 8:30 AM – Program begins
- 10:00 AM – Time cap
- Immediately following Hero WOD: Memorial Day BBQ atBayboro Brewing Co (walking distance from CF9). Your wrist band will get you your first drink.
CrossFit9 – CrossFit WOD
Weightlifting
Squat Clean Thruster (10 Minute EMOM
1 Squat Clean Thruster)
Increase weight every 1-2 minutes
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
1000m Bike Erg
10 Front Squats
5 Wall walks
200m Farmer’s Carry
L1: B/P; 45/35
L2: G/Y; 105/75
L3: R/G; 155/105
Announcements
Memorial Day “Murph”
Memorial Day “Murph” is only a week away and we can’t wait to see you all at one of our biggest fundraiser/events of the year! Doors open at 8am, and warmup starts at 8:30. All are welcome for a donation of $25/person. Price includes a free drink ticket for the Memorial Day BBQ immediately following at Bayboro Brewing Company.
Tickets and info:
https://www.eventbrite.com/e/crossfit9-memorial-day-murph-2023-tickets-629301486687?utm-campaign=social&utm-content=attendeeshare&utm-medium=discovery&utm-term=listing&utm-source=cp&aff=escb
CrossFit9 – CrossFit WOD
Technique
Technique Thursday (Weight)
Split Jerk
Practice
Dip Drills:
Dip holds
Dip Drive holds
Foot position drills
Split presses
Split push press/push jerk
Receiving drills
Jerk Balance
Tall Jerks
Working sets
6 x 4 @ 30-40%
TC: 20 minutes
Score: Checkmark
Metcon
Metcon (AMRAP – Reps)
Tabata
Air Squat
Deadlift
Burpees
Cal Row
L1: Incline Push-Ups
Extra Accessory
Core (Checkmark)
5 sets
2 Dragon Flag @Slow eccentric
()
Announcements
Memorial Day “Murph”
Memorial Day “Murph” is only a week away and we can’t wait to see you all at one of our biggest fundraiser/events of the year! Doors open at 8am, and warmup starts at 8:30. All are welcome for a donation of $25/person. Price includes a free drink ticket for the Memorial Day BBQ immediately following at Bayboro Brewing Company.
Tickets and info:
https://www.eventbrite.com/e/crossfit9-memorial-day-murph-2023-tickets-629301486687?utm-campaign=social&utm-content=attendeeshare&utm-medium=discovery&utm-term=listing&utm-source=cp&aff=escb
CrossFit9 – CrossFit WOD
Metcon
Strength (Checkmark)
4 Sets For Quality:
4 Sumo Deadlifts with 5 sec negative each rep and fast up
4/4 High Box Step Up
Bottom of Squat hold with plate x 30 sec
rest 2 minutes between sets
TC: 18 minutes
Metcon (4 Rounds for time)
4 Rounds:
15 Overhead Squats
15 Box Jump Overs
200m Run
L1: 45/35
L2: 75/55
L3: 95/65
Announcements
Memorial Day “Murph”
Memorial Day “Murph” is only a week away and we can’t wait to see you all at one of our biggest fundraiser/events of the year! Doors open at 8am, and warmup starts at 8:30. All are welcome for a donation of $25/person. Price includes a free drink ticket for the Memorial Day BBQ immediately following at Bayboro Brewing Company.
Tickets and info:
https://www.eventbrite.com/e/crossfit9-memorial-day-murph-2023-tickets-629301486687?utm-campaign=social&utm-content=attendeeshare&utm-medium=discovery&utm-term=listing&utm-source=cp&aff=escb
CrossFit9 – CrossFit WOD
Endurance
Endurance (Checkmark)
2 x 800m Run
Rest 3 minutes between
Score = Fastest time
L1: 3 x 400m with 2 min rest between
800m Run (Time)
Max Effort 800m Run
Record 800m time here
Metcon (Time)
21*18*15*9*6*
Hang Cleans
Cal Ski or Echo Bike
*35Double Unders
L1: 45/35: Single under
L2: 75/55
L3: 95/65
Extra Accessory
Core (Checkmark)
3 sets
30 Sec Copenhagen Plank per side
5 Strict Toes to Bar (straight legs and legs together tight)
Rest as needed between rounds
Announcements
Memorial Day “Murph”
Memorial Day “Murph” is only a week away and we can’t wait to see you all at one of our biggest fundraiser/events of the year! Doors open at 8am, and warmup starts at 8:30. All are welcome for a donation of $25/person. Price includes a free drink ticket for the Memorial Day BBQ immediately following at Bayboro Brewing Company.
Tickets and info:
https://www.eventbrite.com/e/crossfit9-memorial-day-murph-2023-tickets-629301486687?utm-campaign=social&utm-content=attendeeshare&utm-medium=discovery&utm-term=listing&utm-source=cp&aff=escb
CrossFit9 – CrossFit WOD
Strength
Shoulder Press (5 x 5 )
Hip Accessory:
Cossack Squats
4 x 3 with 3 sec pause at the bottom
Metcon
Angie (Time)
For Time:
100 pullups
100 pushups
100 situps
100 air squats
Finisher (Checkmark)
800m Run
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
In Teams of Two,
For Time:
Buy In :
1 Mile Run (together)
20 rounds:
8 Sumo Deadlift High Pull
8 Lateral Burpee Over Bar
(alternate partner every round)
Cash Out:
1 Mile Run (together)
TC: 35minutes
L1:45/35; 800m run
L2:95/65
L3:115/85
CrossFit9 – CrossFit WOD
Strength
Bench Press (A) Pendlay Row 3 x 8-12
(increase weight each set)
Then,
B) Bench Press 5 x 5)
Complete all sets of Pendlay Row before starting the Bench Press
Metcon
Metcon (AMRAP – Reps)
4 x 3 min AMRAPs
15/12 Cal Row
Max reps of Clean & Jerk in remaining time
Rest 2 minutes between AMRAPs
Score = # of C&J
L1:45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Gymnastics
Gymnastics (Checkmark)
12 Minute EMOM (for quality)
30 sec Shoot Throughs
1-3 Strict Ring Muscle-Ups
Scaling:
Shoot Throughs:
Higher the Parallettes the easier (use plates to raise, or perform with boxes)
Support holds
Reverse Plank
Muscle Up:
Negatives
Low Ring Toe Spot
Metcon
Metcon (AMRAP – Rounds and Reps)
18 Minute AMRAP
16 Box Jumps
16 Wall balls
16 DB Snatches (8/8)
L1: 15/10; 10/8
L2: 35/25; 20/14
L3: 50/35; 20/14
Score: Rounds & Reps
CrossFit9 – CrossFit WOD
Weightlifting
Snatch (3 x 3 @ 70%
3 x 2 @ 75%
3 x 1 @80%+
)
TC: 20 Mins
Score: Weight
Beginner
9 x 2
Metcon
Metcon (Time)
For Time
3-6-9-12-15-18
Front Squats
Toes to Bar
TC: 13 minutes
Score: Time
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Strength
Shoulder Press (5 x 10 @ 60%
Rest 60 seconds between sets)
OR
6 x 5 RPE 5
Metcon
Metcon (Time)
For time:
25/20 Cal Echo Bike (sub with 400m Run or Ski)
30 Push-Ups
20 Burpees
40 Deadlift
20 Burpees
30 Push-Ups
25/20 Cal Echo Bike (sub with 400m Run or Ski)
TC: 22minutes
Score: Time
L1: 65/45; Incline Push-ups
L2: 135/95
L3: 185/125; Echo Bike
Murph Finisher
Metcon (No Measure)
25 Air Squats
800m Run
25 Air Squats