Announcements
🎄Santa Slam Community Workout + Toy Drive THIS SATURDAY 12/10! Doors open 8:30 AM, workout at 9:00 AM, afterparty to follow! 🥂 bit.ly/santaslam2022
Update Address!
9’ers, in the Wodify app, click “profile”tab(bottom right hand corner)>Settings(upper right hand corner)>Contact & Address.
Make sure your current address is the one listed!
CrossFit9 – CrossFit WOD
Strength
Sumo Deadlift (4 x 5)
Accessory: 3 x 20 slow, controlled skater jumps (10 per side)
Metcon (AMRAP – Reps)
3 minute AMRAPs:
1) Calorie echo bike
1 minute rest
2) KB swing
1 minute rest
3) Alternating DB snatch (50/35)
1 minute rest
4) Burpee box jump overs
1 minute rest
5) Calorie row
Announcements
🎄Santa Slam Community Workout + Toy Drive THIS SATURDAY 12/10! Doors open 8:30 AM, workout at 9:00 AM, afterparty to follow! 🥂 bit.ly/santaslam2022
Update Address!
9’ers, in the Wodify app, click “profile”tab(bottom right hand corner)>Settings(upper right hand corner)>Contact & Address.
Make sure your current address is the one listed!
CrossFit9 – CrossFit WOD
Single Modality
Metcon (Time)
5 x 250m ski sprints
Partner up, work and rest in turns
Metcon
Metcon (AMRAP – Reps)
8 minute AMRAP:*
10-9-8-7-6-5-4-3-2-1
Push-ups
Hang power cleans
*Finish time with max double unders
L1: 45/35
L2: 105/75
L3: 155/105
Rest 3 minutes
Score = number of double unders
Metcon (AMRAP – Reps)
8 minute AMRAP:*
1-2-3-4-5-6-7-8-9-10
Double DB squat
Toes to bar
*Finish time with max burpees
L1: 25/15+
L2: 35/25+
L3: 50/35+
Score = burpees
Announcements
🎄Santa Slam Community Workout + Toy Drive THIS SATURDAY 12/10! Doors open 8:30 AM, workout at 9:00 AM, afterparty to follow! 🥂 bit.ly/santaslam2022
Update Address!
9’ers, in the Wodify app, click “profile”tab(bottom right hand corner)>Settings(upper right hand corner)>Contact & Address.
Make sure your current address is the one listed!
CrossFit9 – CrossFit WOD
Metcon
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Announcements
🎄Santa Slam Community Workout + Toy Drive THIS SATURDAY 12/10! Doors open 8:30 AM, workout at 9:00 AM, afterparty to follow! 🥂 bit.ly/santaslam2022
Update Address!
9’ers, in the Wodify app, click “profile”tab(bottom right hand corner)>Settings(upper right hand corner)>Contact & Address.
Make sure your current address is the one listed!
CrossFit9 – CrossFit WOD
Strength
Strict Press (4 x 6-8)
3 x 12 DB or KB bent over row
Metcon
Metcon (Time)
For time:
1000m row
60 slam balls
30 shoulder to overhead
L1: 45/35
L2: 105/75
L3: 135/95
Announcements
🎄Santa Slam Community Workout + Toy Drive THIS SATURDAY 12/10! Doors open 8:30 AM, workout at 9:00 AM, afterparty to follow! 🥂 bit.ly/santaslam2022
Update Address!
9’ers, in the Wodify app, click “profile”tab(bottom right hand corner)>Settings(upper right hand corner)>Contact & Address.
Make sure your current address is the one listed!
CrossFit9 – CrossFit WOD
Strength
Tempo Back Squat (4 x 4)
3 Count Descent
2 Count Hold
Fast Ascent
Accessory: 3 x 12 banded or foam roller hamstring curl
Metcon
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP:
200m run
12 deadlift
15 pull-ups
L1: 95/65
L2: 205/135
L3: 205/135 UNBROKEN; 7/5 bar muscle-ups
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds)
In Teams of 2… Relay style
30 minute AMRAP:
100m run
5 hang squat clean
6 burpees over bar
L1: 45/35
L2: 115/85
L3: 165/115
Announcements
Holiday Decorating Party!
Join us this Friday 12/02 after hours to deck the 9’er halls!
BYOB,a snack to share, and an ornament to add to the 9 tree!
Decorating starts at 7:00pm
More Info:https://fb.me/e/3aBXFT1NR
CrossFit9 – CrossFit WOD
Strength
Sled Push (across parking lot)
Heaviest Possible One Way
Metcon (Time)
For time:
10-9-8-7-6-5-4-3-2-1
Power snatch
HSPU
L1: push-ups or overhead press; 45/35
L2: HSPU; 95/65
L3: Strict HSPU; 115/85
Announcements
Holiday Decorating Party!
Join us this Friday 12/02 after hours to deck the 9’er halls!
BYOB,a snack to share, and an ornament to add to the 9 tree!
Decorating starts at 7:00pm
More Info:https://fb.me/e/3aBXFT1NR
CrossFit9 – CrossFit WOD
Strength
Bench Press (4 x 6-8)
Accessory: 3 x 12 skull crushers
Metcon
Metcon (Time)
For time:
75 KB swings
50/40 calorie echo bike
25 deadlifts
800m run
L1: 95/65
L2: 225/155
L3: 265/175
Announcements
Holiday Decorating Party!
Join us this Friday 12/02 after hours to deck the 9’er halls!
BYOB,a snack to share, and an ornament to add to the 9 tree!
Decorating starts at 7:00pm
More Info:https://fb.me/e/3aBXFT1NR
CrossFit9 – CrossFit WOD
Strength
Carry Complex (Time)
SKILL
3-4 Rounds:
100m farmer carry
100m front rack carry
100m single arm OH carry (50m R/50m L)
(Try to go unbroken within the round)
Rest 1 minute between rounds
L1: B/P
L2: Y/B
L3: G/Y
20 minute cap
Metcon
Crossfit Games Open 18.3 (Ages 16-54) (Time)
2 rounds for time of:
100 double-unders
20 overhead squats 115/80 lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35 lb
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes
Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)
2 rounds for time of:
100 single-unders
20 overhead squats 45/35 lb
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches 35/20 lb
100 single-unders
12 chin-over-bar pull-ups
Time cap: 14 minutes
Announcements
Holiday Decorating Party!
Join us this Friday 12/02 after hours to deck the 9’er halls!
BYOB,a snack to share, and an ornament to add to the 9 tree!
Decorating starts at 7:00pm
More Info:https://fb.me/e/3aBXFT1NR
CrossFit9 – CrossFit WOD
Strength
Tempo Back Squat (4 x 4)
3 Count Descent
2 Count Hold
Fast Ascent
Accessory: 3 x 12 DB RDL
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
200m run
20 single arm OH DB lunges (10R/10L)
20 wallballs (20/14#)
12 toes to bar
L1: 20/15+
L2: 35/25+
L3: 50/35+