CrossFit9 – CrossFit WOD
Strength
End of front squat cycle! Show us what you’ve got!
Front Squat (1 rep max)
20 minutes to find your 1 rep max
Metcon
Metcon (Time)
For time:
*21*15*9*
Deadlift
Burpees over bar
*30 double unders
L1: 95/65
L2: 205/135+
L3: 225/155+; 50 DU
CrossFit9 – CrossFit WOD
Weightlifting
Week 3 of our snatch cycle. Athletes may choose to work on squat or power snatch during this cycle. The goal is to pick one and build strength/technique.
Snatch (4 x 3)
*Athlete’s choice to work on power or squat snatch.
Reset bar at the floor
Work your way up to a moderately heavy (not more like 75-80% of 1RM) but technically sound set of 3.
Complete all snatch sets before moving to snatch pull.
Snatch Pull (3 x 4)
80-100% of 1RM snatch weight
()
Metcon
Metcon (Time)
3 rounds for time:
400m run
15 overhead squats
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Metcon
In teams of 2…
30 minute AMRAP:
30 power clean
30 SH2OH
60 KB swings
60 calorie bike erg or ski
80 box jumps
80 sit-ups
L1: 45/35; B/P
L2: 115/85; G/Y
L3: 175/115; R/G
While Hurricane Ian spared the Tampa Bay area its worst, our southern Gulf Coast neighbors were not so lucky. Donations are desperately needed, and CrossFit9 is partnering with several businesses, organizations, and groups to respond rapidly to the desperate need.
Whether you are local or at a distance, and want to donate supplies or cash, we have charity options for you. Please see below.
MONETARY DONATIONS
Please note that CrossFit9 can only accept in-person cash donations, with which we will buy supplies like those below.
If you would like to donate online, we recommend one of these charitable organizations:
Supplies Drop-Off
General Need
- Sturdy boxes and plastic containers for transporting supplies
- Bottled water
- Toilet paper and paper towels
- Batteries
- Flashlights
- First aid supplies
- Toiletries (including female hygiene products)
- Garbage bags
- Cleaning supplies
- Antibacterial hand gel, soap, wipes
- Generators
Baby and Childcare Items
(To be collected by BabyCycle)
- Formula (any brand) and/or baby food (unopened)
- Children’s clothing (new or gently used)
- Pack-n-plays/cribs/toddler beds (new or gently used)
- Diaper Bags (new or gently used)
- Strollers or baby carriers (new or gently used)
- Bath soap/shampoo
- Baby and/or children’s blankets (new)
- Baby wipes
Animal Rescue Items
(To be collected by Partridge Animal Hospital)
- Dog + cat food
- New pet beds
- Litter
- New litter boxes
- Pet carriers
- Food bowls
CrossFit9 – CrossFit WOD
Strength
Bench Press (4 x 2)
Accessory: 3 x 12 lateral raise
Metcon
Metcon (Time)
4 rounds for time:
400m/350m ski or row
12 front rack lunges
12 chest to bar pull-ups
L1: 45/35; chin over bar or ring rows
L2: 95/65
L3: 135/95
Latest Class Updates
Please take note of our updated hours for this week.
- Tuesday, 9/27 – OPEN. Last class at 5:00 PM. (No 5:30, 6:00, or 7:00 PM.)
- Wednesday, 9/28 – Closed
- Thursday, 9/29 – Closed
- Friday, 9/30 – TBD. Keep an eye on this page. We will announce when we are reopening!
Gym updates will happen via:
1. Our Wodify app. Check your class schedule before you set out for the gym.
2. Our members-only Facebook Group. (Including a thread where you can request or offer help to other 9’ers.)
3. SMS text. Here’s how to opt in.
4. Email, specifically the one you use to log into Wodify. Add info@crossfit9.com to your contacts.
Stay safe and stay kind, #9Nation. We’ll get through this together.CrossFit9 – CrossFit WOD
Olympic Weightlifting
Week 2 of our snatch cycle. Athletes may choose to work on squat or power snatch during this cycle. The goal is to pick one and build strength/technique.
A: Snatch (4 x 3)
*Athlete’s choice to work on power or squat snatch.
Reset bar at the floor
Work your way up to a moderately heavy (not more like 75-80% of 1RM) but technically sound set of 3.
Complete all snatch sets before moving to tall snatch.
B: Tall Snatch (3 x 5 very light (just the bar or light plates))
AKA Snatch pull-unders, dead-hang snatch. Details: http://www.catalystathletics.com/exercise/217/Tall-Snatch/
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
15/12 calorie echo bike or ski
12 toes to bar
10 hang power snatches
L1: 45/35
L2: 95/65
L3: 115/85
CrossFit9 – CrossFit WOD
Strength
Front Squat (4 x 3-5)
Accessory: 2 x :30 banded clamshell hold (per side)
Metcon
Metcon (AMRAP – Reps)
3 x 4 minute AMRAP:
350m row (35 reps)
15 deadlifts
10 HSPU
Rest 2 minutes
L1: 95/65+; DB press 10/10
L2: 205/135+
L3: 225/155+; strict HSPU
Each round = 60 reps
*Score is total reps
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
7 minute AMRAP:
10/8 calorie ski
15 hollow rock
20 single arm thruster (10/10)
Rx: 35/20+
2 minute rest
7 minute AMRAP:
200m run
15 medball clean
20 russian twist (feet off floor)
10 minute AMRAP:
250 bike erg (90+ RPM)
12 mace switch squat
15 sit-ups
Finisher:
800m run
()
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
Deck of Cards [35 minute time cap]
In teams of 2:
Hearts – KB swings
Spades – Burpees
Diamonds – Sit-ups
Clubs – Wallballs
*Face cards (Jacks, Queens, Kings) – 10 reps
*Aces – 200m sandbag sprint
*Jokers – 500m row
Each team will start the workout with a deck of cards. At 3,2,1, Go, the first team member will flip over the top card and complete the reps and the movement dictated by the suit and number on the card. For example, if team member 1 flips over a 10 of Diamonds, then they would complete 10 sit-ups. Once completed, Team member 2 can flip over the next card. This alternating rotation will continue until cards are finished or35 minutes are up.