CrossFit9 – CrossFit WOD
Weightlifting
Push Press (4 x 5 @ 50-60%
3 x 4 @ 60-70%)
Metcon
Metcon (Time)
3 rounds for time:
400-meter run
21 knees-to-elbows
12 double-dumbbell hang squat cleans (50/35)
Scale: v-ups or tuck ups for high rep core conditioning
CrossFit9 – CrossFit WOD
Endurance
Endurance (Time)
Every 4:00 for 5 rounds:
500/400m row
Rest with the remaining time in the interval
2:20 cap per interval – scale meters for appropriate intensity
L1: 350m max effort
Score is slowest interval.
Metcon
Metcon (Time)
3 rounds for time:
50 air squats
30 American kettlebell swings (G/Y)
10 power snatches (135/95)
Scale as needed
CrossFit9 – CrossFit WOD
Endurance
Endurance (5 Rounds for time)
Every 4:00 for 5 rounds:
500/400m row
Rest with the remaining time in the interval
2:20 cap per interval – scale meters for appropriate intensity
L1: 350m max effort
Score is slowest interval.
Metcon
Metcon (Time)
3 rounds for time:
30 American kettlebell swings (G/Y)
20 Wallball shots (20/14)
10 power snatches (135/95)
Scale as needed
CrossFit9 – CrossFit WOD
Strength
Strict Press (5 x 5+)
Between sets perform:
10 scap push ups
10 scap pull-ups
10 no monies (banded external rotation)
Metcon
Unpartitioned Diane (Time)
For time:
45 deadlifts (225/155)
45 handstand push-ups
CrossFit9 – CrossFit WOD
Strength
Strict Press (5 x 5+)
Between sets perform:
10 scap push ups
10 scap pull-ups
10 no monies (banded external rotation)
Metcon
Unpartitioned Diane (Time)
For time:
45 deadlifts (225#/155#)
45 handstand push-ups
HSPU Scaling:
Incline Pushups x 45 reps
Pushups x 45 reps
5 reps of Complex (on wall or pike on box):
HS top hold x 5 sec
Negative rep x 5 sec
Headstand hold x 5 sec
5 pushups or incline push ups
Box Pike HSPU (difficult)
Alternative: Heavy DB Push Press
Stretching (Checkmark)
6 minutes gentle holds for muscle recovery:
Childs pose x 1 min
Thread the needle x 1 min per side
Forward fold x 1 min
Pigeon x 1 min per side
focus on deep slow breathing during the stretch holds
CrossFit9 – CrossFit WOD
Strength
Strict Press (5 x 5+)
Between sets perform:
10 scap push ups
10 scap pull-ups
10 no monies (banded external rotation)
Metcon
Unpartitioned Diane (Time)
For time:
45 deadlifts (225#/155#)
45 handstand push-ups
HSPU Scaling:
Incline Pushups x 45 reps
Pushups x 45 reps
5 reps of Complex (on wall or pike on box):
HS top hold x 5 sec
Negative rep x 5 sec
Headstand hold x 5 sec
5 pushups or incline push ups
Box Pike HSPU (difficult)
Alternative: Heavy DB Push Press
Stretching (Checkmark)
6 minutes gentle holds for muscle recovery:
Childs pose x 1 min
Thread the needle x 1 min per side
Forward fold x 1 min
Pigeon x 1 min per side
focus on deep slow breathing during the stretch holds
Announcements
CrossFit Open 2024 is here!
We will host Open workouts on Saturday mornings 9:30am – 11am (March 2nd, 9th, and 16th)
Reserve class under “Special Events” drop down menu
Normal (non-open) classes beforehand are as follows:
CrossFit WOD – 7:30am, 8:30am
9FIT – 8:00am, and 9:00am (no 10:00am)
CrossFit9 – CrossFit WOD
Weightlifting
Clean and Jerk (Every 2 minutes x 10 rounds
1 clean and jerk)
Metcon
Metcon (AMRAP – Rounds and Reps)
With a partner,
18 Minute AMRAP
20 thrusters
400-meter run
Run together, split thrusters as needed.
L1: 45/35
L2: 95/65
L3: 135/95
Announcements
CrossFit Open 2024 is here!
We will host Open workouts on Saturday mornings 9:30am – 11am (March 2nd, 9th, and 16th)
Reserve class under “Special Events” drop down menu
Normal (non-open) classes beforehand are as follows:
CrossFit WOD – 7:30am, 8:30am
9FIT – 8:00am, and 9:00am (no 10:00am)
CrossFit9 – CrossFit WOD
Class Workout 7:30am and 8:30am
Core Warm Up (Checkmark)
Every 2 Minutes on the Minute for 3 Rounds
5 SL V-Ups – right
5 SL V-Ups – left
5 V-Ups – both
10 Side Plank Oblique Twists per side
(6 minutes total)
optional – add light db for oblique twist
Metcon (Time)
Partner “Andi”
In Teams of Two,
For time:
100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats
Split Reps Evenly
Rx: 65lb/45lb
CrossFit Open 2024 – 9:30am
CrossFit Games Open 24.3 Rx (Ages 16-54) (Time)
All for time:
5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups
Time cap: 15 minutes
F: 65lb, 95lb
M: 95lb, 135lb
To learn more about CrossFit Games Open 24.3 Rx (Ages 16-54) click here
Announcements
CrossFit Open 2024 is here!
We will host Open workouts on Saturday mornings 9:30am – 11am (March 2nd, 9th, and 16th)
Reserve class under “Special Events” drop down menu
Normal (non-open) classes beforehand are as follows:
CrossFit WOD – 7:30am, 8:30am
9FIT – 8:00am, and 9:00am (no 10:00am)
CrossFit9 – CrossFit WOD
Metcon (Weight)
E2MOM x 10 rounds
1 sled push sprint (40m across parking lot)
keep same weight across all sets – aim for 30 sec or less per set
score = total weight pushed
Metcon
Metcon (Checkmark)
Not for time:
50 barbell bench press
50 kb swing
50 barbell bent over row
50 db weighed sit ups
50 barbell glute bridge
L1: 45/35; sit ups
L2: 95/65; 35/20 db
L3: 135/95; 50/35 db
Announcements
CrossFit Open 2024 is here!
We will host Open workouts on Saturday mornings 9:30am – 11am (March 2nd, 9th, and 16th)
Reserve class under “Special Events” drop down menu
Normal (non-open) classes beforehand are as follows:
CrossFit WOD – 7:30am, 8:30am
9FIT – 8:00am, and 9:00am (no 10:00am)
CrossFit9 – CrossFit WOD
Metcon
400 M Sled Pull (Time)
Max Effort 400 M Sled Pull (Bodyweight)
400M D-Ball Carry (Time)
Run-Walk 400M as quickly as possible with D-Ball
L1: 40/30+
L2: 50/40+
L3: 70/60+
Metcon
Metcon (Time)
For Time:
50 barbell bench press
50 Russian kb swing
50 barbell bent over row
50 db weighed sit ups
50 barbell glute bridge
All 50 reps must be completed before moving to the next movement
Aim for large unbroken sets of each
Example: 30-20-10
L1: 45/35; sit ups; B/P
L2: 95/65; 35/20 db; G/Y
L3: 135/95; 50/35 db; R/G