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+

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

Strict Press (4 x 6)

Accessory: 3 x 12 banded face pulls

Metcon

Metcon (AMRAP – Rounds and Reps)

Every 2 minutes x 8 rounds complete…

15/12 calorie row

5 power cleans

Rest the remainder of the 2 minutes

L1: 45/35, 12/10 calorie row

L2: 115/85

L3: 155/105; 17/14 calorie row

*Cap row at 1 minute

Announcements

Thanksgiving Weekend Hours

We’re OPEN all Thanksgiving weekend. Please note our special hours Wednesday evening, Thanksgiving Day, and Black Friday.

Details:https://bit.ly/CF9Thx22

CrossFit9 – CrossFit WOD

Metcon

Wood (Time)

5 Rounds For Time

400 meter Run

10 Burpee Box Jumps (24/20 in)

10 Sumo-Deadlift High-Pulls (95/65 lb)

10 Thrusters (95/65 lb)

1 minute Rest
In honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011
To learn more about Wood click here

Announcements

Thanksgiving Weekend Hours

We’re OPEN all Thanksgiving weekend. Please note our special hours Wednesday evening, Thanksgiving Day, and Black Friday.

Details:https://bit.ly/CF9Thx22

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 2… Relay style

15 minute AMRAP:

10/8 calorie echo bike or ski

12 single arm DB hang clean + press

10 box jump overs

Rest 3 minutes

15 minute AMRAP:

100m run

12 single arm devil press

10 pull-ups

L1: 15/10+

L2: 35/25+

L3: 50/35+

Announcements

Thanksgiving Weekend Hours

We’re OPEN all Thanksgiving weekend. Please note our special hours Wednesday evening, Thanksgiving Day, and Black Friday.

Details:https://bit.ly/CF9Thx22

CrossFit9 – CrossFit WOD

Metcon

“I Came In Like A Butterball” (AMRAP – Rounds and Reps)

In teams of 2…

30 minute AMRAP:

100 wallballs (20/14)

100 calorie row

6 rope climbs

100 overhead walking lunges with plate (45/35lb plate)

100 KB swings (G/Y)

100 calorie ski

6 rope climbs

L1: 2:1 Ground to standing pulls

Announcements

Thanksgiving Weekend Hours

We’re OPEN all Thanksgiving weekend. Please note our special hours Wednesday evening, Thanksgiving Day, and Black Friday.

Details:https://bit.ly/CF9Thx22

Reserve Your Spot

in Wodify for our 4th annual Turkey Trot.

Bring your family and a perishable food item to donate to Saint Pete Free Clinic!

CrossFit9 – CrossFit WOD

Weightlifting

Metcon (Weight)

12 minute EMOM:

1 power clean

+ 1 hang squat clean

L1: 45/35+

L2: 115/85+

L3: 185/125+

Metcon

Metcon (Time)

4 rounds for time: (20 min cap)

100m farmer carry

10 bench press

20 sit-ups

25 air squats

L1: 45/35

L2: 135/75+; G/Y

L3: 165/95+; R/G

Announcements

Thanksgiving Weekend Hours

We’re OPEN all Thanksgiving weekend. Please note our special hours Wednesday evening, Thanksgiving Day, and Black Friday.

Details:https://bit.ly/CF9Thx22

CrossFit9 – CrossFit WOD

Strength

Strict Press (4 x 8)

Accessory: 3 x 12 lateral raise

Metcon

Metcon (Time)

For time:

50 deadlift

50 slam balls

50 HSPU

*5 burpees every time you break up a movement.

L1: 95/65; seated strict press or regular push-ups

L2: 205/135

L3: 225/155

22 minute time cap

Compare to 201123

CrossFit9 – CrossFit WOD

Strength

Back squat cycle week 2

Tempo Back Squat (4 x 5)

3 Count Descent

2 Count Hold

Fast Ascent
Accessory: 3 x 12 weighted/banded good mornings

Metcon

Metcon (Time)

3 rounds for time:

400m run

15 power snatches

15 toes to bar

L1: 45/35

L2: 95/65

L3: 115/85

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 2:

30 minute AMRAP:

4-way sled push across parking lot

30 front rack lunges (30R/30L)

40 pull-ups

30 thrusters

400m run (together)

L1: 45/35

L2: 95/65; 3/2 x 45lb plate

L3: 115/85; 4/3 x 45lb plate

CrossFit9 – CrossFit WOD

Metcon

Extend warm-up into heavy clean practice

Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP:

3 squat cleans

6 burpees over bar

15 box jumps

L1: 95/65

L2: 135/95

L3: 185/125

Finisher

Metcon (Time)

“ACID BATH”

For time: (As fast as possible)

500m ski

500m row

1000m bike erg