Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
CrossFit9 – CrossFit WOD
Stamina
Metcon (Checkmark)
14 minute Alt. EMOM
Odd: 8 bench press
Even: 15/12 cal row
L1: 95/65; 10/8 cal
L2: 135/95; 15/12 cal
L3: 185/125; 18/15 cal
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP
2-way sled push
500m bike erg
20 kb swings
100m farmer carry
Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
CrossFit9 – CrossFit WOD
Stamina
Metcon (Checkmark)
14 minute Alt. EMOM
Odd: 8 bench press
Even: 15/12 cal row
L1: 95/65; 10/8 cal
L2: 135/95; 15/12 cal
L3: 185/125; 18/15 cal
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP
2-way sled push
500m bike erg
20 kb swings
100m farmer carry
Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
CrossFit9 – CrossFit WOD
Stamina
Metcon (Checkmark)
14 minute Alt. EMOM
Odd: 8 bench press
Even: 15/12 cal row
L1: 95/65; 10/8 cal
L2: 135/95; 15/12 cal
L3: 185/125; 18/15 cal
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP
2-way sled push
500m bike erg
20 kb swings
100m farmer carry
Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
CrossFit9 – CrossFit WOD
Stamina
Metcon (Checkmark)
14 minute Alt. EMOM
Odd: 8 bench press
Even: 15/12 cal row
L1: 95/65; 10/8 cal
L2: 135/95; 15/12 cal
L3: 185/125; 18/15 cal
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP
2-way sled push
500m bike erg
20 kb swings
100m farmer carry
Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
CrossFit9 – CrossFit WOD
Stamina
Metcon (Checkmark)
14 minute Alt. EMOM
Odd: 8 bench press
Even: 15/12 cal row
L1: 95/65; 10/8 cal
L2: 135/95; 15/12 cal
L3: 185/125; 18/15 cal
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP
2-way sled push
500m bike erg
20 kb swings
100m farmer carry
Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
CrossFit9 – CrossFit WOD
Stamina
Metcon (Checkmark)
14 minute Alt. EMOM
Odd: 8 bench press
Even: 15/12 cal row
L1: 95/65; 10/8 cal
L2: 135/95; 15/12 cal
L3: 185/125; 18/15 cal
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP
2-way sled push
500m bike erg
20 kb swings
100m farmer carry
Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
CrossFit9 – CrossFit WOD
Stamina
Metcon (Checkmark)
14 minute Alt. EMOM
Odd: 8 bench press
Even: 15/12 cal row
L1: 95/65; 10/8 cal
L2: 135/95; 15/12 cal
L3: 185/125; 18/15 cal
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP
2-way sled push
500m bike erg
20 kb swings
100m farmer carry
Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
CrossFit9 – CrossFit WOD
Stamina
Metcon (Checkmark)
14 minute Alt. EMOM
Odd: 8 bench press
Even: 15/12 cal row
L1: 95/65; 10/8 cal
L2: 135/95; 15/12 cal
L3: 185/125; 18/15 cal
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP
2-way sled push
500m bike erg
20 kb swings
100m farmer carry
Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
CrossFit9 – CrossFit WOD
General Warm-up (Checkmark)
1 set:
:30 row (easy pace)
10 alternating scorpion stretches
:20 plank hip taps (same side)
5 air squats, slow
1 set:
:30 row (moderate pace)
10 push-ups from the knees
:20 active bar hang
5 air squats, faster
1 set:
:30 row (fast pace)
10 single-arm dumbbell shoulder presses/arm
10 scap pull-ups
5 jumping air squats, slow
1 set:
:30 row (sprint pace)
:30 single-arm dumbbell overhead hold/arm
10 kip swings
5 jumping air squats, faster
Skill Work (Checkmark)
Pre-workout
EMOM 10:
Min. 1 | :20 plank shoulder taps
Min. 2 | :20 jump rope practice
– Athlete’s choice of jump rope skill.
241112 (AMRAP – Rounds and Reps)
– RX –
AMRAP 10:
8/10-cal row
8 handstand push-ups
– INTERMEDIATE –
AMRAP 10:
8/10-cal row
4 handstand push-ups
– BEGINNER –
AMRAP 10:
5/7-cal row
4 DB shoulder presses (15/20 lb)
– MASTERS 55+ –
AMRAP 10:
8/10-cal row
8 pike push-ups from a box
Stretching (Checkmark)
1 set:
1:00 banded shoulder stretch/arm
– AT-HOME – (AMRAP – Rounds and Reps)
AMRAP 10:
5 shuttle runs (25 ft)
8 handstand push-ups
– 1 shuttle run = 25 ft down + 25 ft back.
Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
CrossFit9 – CrossFit WOD
Skill Work (Checkmark)
Pre-workout
EMOM 10:
Min. 1 | :20 plank shoulder taps
Min. 2 | :20 jump rope practice
– Athlete’s choice of jump rope skill.
Bench Press (- STRENGTH II –
For load:
Bench press
5-5-5-5-5+
– Max reps on the last set.)
– Welcome to week one of our Strength II cycle where we will bench press for the next four weeks.
– Find a heavy set of 5 bench presses for the day.
– Use the same load for sets 4 and 5, but go for more than 5 reps in that final set without pushing to failure.
– Use a spotter for this session if possible. If you are alone, be sure to not push to failure and be smart about the load you are lifting.
241112 (AMRAP – Rounds and Reps)
– RX –
AMRAP 10:
8/10-cal row
8 handstand push-ups
– INTERMEDIATE –
AMRAP 10:
8/10-cal row
4 handstand push-ups
– BEGINNER –
AMRAP 10:
5/7-cal row
4 DB shoulder presses (15/20 lb)
– MASTERS 55+ –
AMRAP 10:
8/10-cal row
8 pike push-ups from a box
– SKILL I – (Checkmark)
5 sets:
10 ring dips
:30 L-sit hold
– Perform the L-sit hold on the ground, rings, or boxes or by hanging from a pull-up bar. Your option should allow you to complete the L-sits in 3 sets or less.
– Scale the ring dips by placing one or two feet on the ground and using them for assistance.