Announcements
Closed for Easter
We’ll see you for normal hours on Saturday and Monday. Enjoy the holiday!
CrossFit9 – CrossFit WOD
Strength
18-20 minutes
Complete all push press sets, RPE 8, then complete all push jerk sets, RPE 8-9.
Push Press (4 x 3)
Push Jerk (4 x 2)
Metcon
Metcon (Time)
8 rounds for time:
4 thrusters
8 wallballs (20/14#)
12 box jumps
TC: 12 mins
Score: Time
Scaling Options
L1: 45/35
L2: 125/75
L3: 135/95
Extra Accessory
Core (Checkmark)
Hollow rock
Accumulate 100 reps
Announcements
9’er Beach Day!
Join us at St. Pete Beach for fun in the sun on Sunday, April 16. Find all the details here.
NEW CLASS TIME
Our April schedule brings the return of our Wednesday 6:30 PM CrossFit WOD! Details here.
CrossFit9 – CrossFit WOD
Strength
Single leg (Weight)
Front rack Bulgarian split squat (with barbell)
4 x 12 (6R/6L) @ heavy
No rest between legs, 2 minutes rest between sets. Start with weaker leg
L1: Split squat (no rear foot elevation)
TC: 15 min
Score: Weight
Metcon
Metcon (Time)
3 rounds:
2000/1500m bike erg or 1000/750m row
200m sled pull
15 KB swing
15 burpees
L1: 1×45; Y/B
L2: 2×45; G/Y
L3: 3×45; R/G – Russian 25 KB swing, 25 burpees
TC: 22min
Score: Time
Extra Accessory
Accessory (Checkmark)
Clam shells
3 x 12/12
Goal: Glute stability
()
Announcements
9’er Beach Day!
Join us at St. Pete Beach for fun in the sun on Sunday, April 16. Find all the details here.
NEW CLASS TIME
Our April schedule brings the return of our Wednesday 6:30 PM CrossFit WOD! Details here.
CrossFit9 – CrossFit WOD
Strength
Pause Back Squat (10 x 2 @ heavier than last week
30-60 seconds rest
Option: Low bar)
Hold at bottom for 2-3 seconds before ascending.
TC: 15 minutes
Metcon
Metcon (Time)
5 rounds for time:
7 hang power snatch
14 overhead squat
21 crossover singles
TC: 12 minutes
Score: Time
Scaling Options
L1: 45/35; single unders
L2: 75/55
L3: 95/65
Extra Accessory
Post chain (Checkmark)
Reverse Chinese Plank
3 x 60 seconds
Announcements
9’er Beach Day!
Join us at St. Pete Beach for fun in the sun on Sunday, April 16. Find all the details here.
CrossFit9 – CrossFit WOD
Strength
Hypertrophy (Weight)
5 sets:
8 DB Bench Press @ Heavy (RPE 8+)
8 HSPU lock outs
TC: 15 min
Score: Weight on DBs
Scaling Options
L1: 8 Seated DB Presses
L2: as written
L3: 8 Incline DB bench press @ heavy
16 HSPU lock outs
()
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 16 minutes:
16/13 calorie row
8 toes to bar
16 DB cleans*
Score: Rounds & Reps
*Share DBs
Scaling Options
L1: 20/15+; hanging knee raise
L2; 35/25+
L3; 50/35+ or KBs; 16 toes to bar per round
Extra Accessory
Core (Checkmark)
Pike pulls, Feet on Rower
3 x 15
slow and controlled
()
CrossFit9 – CrossFit WOD
Announcements
New 9’er events are dropping shortly!Join our members-only Community Facebook Groupto stay in the know.
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
A. In Teams of 2…
20 minute AMRAP:
30 echo bike
30 power clean
30 calorie echo bike
30 front squat
30 calorie echo bike
30 push jerk
L1: 45/35
L2: 115/85
L3: 135/95
B.
1 mile (1600m) run
20 wall walks
Partition however you like
4 rounds:
400 run
5 wall walk
Announcements
New 9’er events are dropping shortly!Join our members-only Community Facebook Groupto stay in the know.
CrossFit9 – CrossFit WOD
Drills
Extended warm-up
Row Technique (Checkmark)
Rowing Pick Drill
3 minutes row, without straps
2x
1 Min Arms only
1 Min Hips (body)+arms
1 Min Full stroke
Row Efforts (2 Rounds for time)
Complete 2 x 1500m/1200m
Rest 3 minutes between efforts
(6 min cap for each row)
Metcon
Metcon (AMRAP – Reps)
AMRAP 18 minutes:
50 double unders
3 power snatch
3 burpees
Add 3 reps every round on the snatch & burpees
TC: 18 minutes
Score: Reps
Scaling Options
L1: 50 single unders; 45/35
L2: 75/55
L3: 95/65
Extra Accessory
Accessory (Checkmark)
5 sets
8 pike pulls, feet on rower
6 banded hip raises
()
()
Announcements
New 9’er events are dropping shortly!Join our members-only Community Facebook Groupto stay in the know.
CrossFit9 – CrossFit WOD
Strength
Sled Push (Between pushes: 4 x 6-8 Strict pull-ups with 3 second descent.
L1: 2-4 jumping pull-up with slow second negative.
20 minutes to find 1-way heavy sled push + pull-ups)
Heaviest Possible One Way
Metcon
Diane (Time)
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups
TC: 10 minutes
L1:135/95; hand release push-ups
L2: Diane Rx
Heavy Diane (Time)
“Heavy Diane”
Deadlifts 275/185lbs
Deficit HSPU @ 6/4″
L3: Heavy Diane
Finisher
Metcon (No Measure)
2 rounds:
100ft seal walk
35 slam balls
CrossFit9 – CrossFit WOD
Strength
Pause Back Squat (Low Bar
10 x 2 reps @ moderate
30-60 sec rest)
Hold at bottom for 2-3 seconds before ascending.
TC: 15 minutes
Score: Weight
Metcon
Metcon (7 Rounds for time)
Every 2 minutes x 7
20 wallballs* (20/14)
10 burpees to target @ 6″
*unbroken
TC: 14 minutes
Score: Each round for time
L1:12/10lb wallball; 8 burpees
Extra Accessory
Accessory (Checkmark)
4 sets:
8R/8L Lateral Box Step-down
12 Calf raises
CrossFit9 – CrossFit WOD
Strength
Push Press (5 sets:
8 Push press @ RPE 7
12 DB Pullovers
1 min rest between sets)
TC: 15 minutes
Score: Push Press Load
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18 minutes:
400m run or 1000m bike erg
7 Strict Chin-ups
21 Russian KB Swing (R/G)
Score: Rounds & Reps
Scaling Options
L1: 200m run/ 500m bike
4 Banded chin ups
14 Russian KB swing Y/B
L2: R/G
No L3
Extra Accessory
Core Isometric (Checkmark)
3 x 12 ring in and outs
slow and controlled