Announcements
Holiday Schedule Announcement!
Please check Wodify Class Schedule for our most up to date hours. Classes with 0 reservations will be subject to being cancelled.
We hope you all enjoy your holiday season, and safe travels to anyone going out of town!!
CrossFit9 – CrossFit WOD
Weightlifting
Hang Squat Clean (2 x 5 @ 50-60%
2 x 4 @ 60-70%
2 x 3 65-75%)
Metcon
Metcon (AMRAP – Rounds and Reps)
4 x 4 minute AMRAPs:
3 hang power cleans
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
– Rest 2:00 between rounds.
L1: 45/35
L2: 95/65
L3: 135/95
Push-ups – Accessory
Push-ups (max rep set)
Push-ups – Percentage (Checkmark)
3 x 40% of your max set
if max set is 10 reps, do 3 sets of 4 reps with rest periods in between
L3: Add weight vest or plate on back
Announcements
Holiday Schedule Announcement!
Please check Wodify Class Schedule for our most up to date hours. Classes with 0 reservations will be subject to being cancelled.
We hope you all enjoy your holiday season, and safe travels to anyone going out of town!!
CrossFit9 – CrossFit WOD
Weightlifting
Hang Squat Clean (2 x 5 @ 50-60%
2 x 4 @ 60-70%
2 x 3 65-75%)
Metcon
Metcon (AMRAP – Rounds and Reps)
4 x 4 minute AMRAPs:
3 hang power cleans
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
– Rest 2:00 between rounds.
L1: 45/35
L2: 95/65
L3: 135/95
Push-ups – Accessory
Push-ups (max rep set)
Push-ups – Percentage (Checkmark)
3 x 40% of your max set
if max set is 10 reps, do 3 sets of 4 reps with rest periods in between
L3: Add weight vest or plate on back
Announcements
Holiday Schedule Announcement!
Please check Wodify Class Schedule for our most up to date hours. Classes with 0 reservations will be subject to being cancelled.
We hope you all enjoy your holiday season, and safe travels to anyone going out of town!!
CrossFit9 – CrossFit WOD
Weightlifting
Hang Squat Clean (2 x 5 @ 50-60%
2 x 4 @ 60-70%
2 x 3 65-75%)
Metcon
Metcon (AMRAP – Rounds and Reps)
4 x 4 minute AMRAPs:
3 hang power cleans
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
– Rest 2:00 between rounds.
L1: 45/35
L2: 95/65
L3: 135/95
Push-ups – Accessory
Push-ups (max rep set)
Push-ups – Percentage (Checkmark)
3 x 40% of your max set
if max set is 10 reps, do 3 sets of 4 reps with rest periods in between
L3: Add weight vest or plate on back
Announcements
Holiday Schedule Announcement!
Please check Wodify Class Schedule for our most up to date hours. Classes with 0 reservations will be subject to being cancelled.
We hope you all enjoy your holiday season, and safe travels to anyone going out of town!!
CrossFit9 – CrossFit WOD
Weightlifting
Hang Squat Clean (2 x 5 @ 50-60%
2 x 4 @ 60-70%
2 x 3 65-75%)
Metcon
Metcon (AMRAP – Rounds and Reps)
4 x 4 minute AMRAPs:
3 hang power cleans
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
– Rest 2:00 between rounds.
L1: 45/35
L2: 95/65
L3: 135/95
Push-ups – Accessory
Push-ups (max rep set)
Push-ups – Percentage (Checkmark)
3 x 40% of your max set
if max set is 10 reps, do 3 sets of 4 reps with rest periods in between
L3: Add weight vest or plate on back
Announcements
Holiday Schedule Announcement!
Please check Wodify Class Schedule for our most up to date hours. Classes with 0 reservations will be subject to being cancelled.
We hope you all enjoy your holiday season, and safe travels to anyone going out of town!!
CrossFit9 – CrossFit WOD
Weightlifting
Hang Squat Clean (2 x 5 @ 50-60%
2 x 4 @ 60-70%
2 x 3 65-75%)
Metcon
Metcon (AMRAP – Rounds and Reps)
4 x 4 minute AMRAPs:
3 hang power cleans
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
– Rest 2:00 between rounds.
L1: 45/35
L2: 95/65
L3: 135/95
Push-ups – Accessory
Push-ups (max rep set)
Push-ups – Percentage (Checkmark)
3 x 40% of your max set
if max set is 10 reps, do 3 sets of 4 reps with rest periods in between
L3: Add weight vest or plate on back
Announcements
Holiday Schedule Announcement!
Please check Wodify Class Schedule for our most up to date hours. Classes with 0 reservations will be subject to being cancelled.
We hope you all enjoy your holiday season, and safe travels to anyone going out of town!!
CrossFit9 – CrossFit WOD
Weightlifting
Hang Squat Clean (2 x 5 @ 50-60%
2 x 4 @ 60-70%
2 x 3 65-75%)
Metcon
Metcon (AMRAP – Rounds and Reps)
4 x 4 minute AMRAPs:
3 hang power cleans
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
– Rest 2:00 between rounds.
L1: 45/35
L2: 95/65
L3: 135/95
Push-ups – Accessory
Push-ups (max rep set)
Push-ups – Percentage (Checkmark)
3 x 40% of your max set
if max set is 10 reps, do 3 sets of 4 reps with rest periods in between
L3: Add weight vest or plate on back
Announcements
Holiday Schedule Announcement!
Please check Wodify Class Schedule for our most up to date hours. Classes with 0 reservations will be subject to being cancelled.
We hope you all enjoy your holiday season, and safe travels to anyone going out of town!!
CrossFit9 – CrossFit WOD
Weightlifting
Hang Squat Clean (2 x 5 @ 50-60%
2 x 4 @ 60-70%
2 x 3 65-75%)
Metcon
Metcon (AMRAP – Rounds and Reps)
4 x 4 minute AMRAPs:
3 hang power cleans
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
– Rest 2:00 between rounds.
L1: 45/35
L2: 95/65
L3: 135/95
Push-ups – Accessory
Push-ups (max rep set)
Push-ups – Percentage (Checkmark)
3 x 40% of your max set
if max set is 10 reps, do 3 sets of 4 reps with rest periods in between
L3: Add weight vest or plate on back
Announcements
Holiday Schedule Announcement!
Please check Wodify Class Schedule for our most up to date hours. Classes with 0 reservations will be subject to being cancelled.
We hope you all enjoy your holiday season, and safe travels to anyone going out of town!!
CrossFit9 – CrossFit WOD
Weightlifting
Hang Squat Clean (2 x 5 @ 50-60%
2 x 4 @ 60-70%
2 x 3 65-75%)
Metcon
Metcon (AMRAP – Rounds and Reps)
4 x 4 minute AMRAPs:
3 hang power cleans
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
– Rest 2:00 between rounds.
L1: 45/35
L2: 95/65
L3: 135/95
Push-ups – Accessory
Push-ups (max rep set)
Push-ups – Percentage (Checkmark)
3 x 40% of your max set
if max set is 10 reps, do 3 sets of 4 reps with rest periods in between
L3: Add weight vest or plate on back
Announcements
Holiday Schedule Announcement!
Please check Wodify Class Schedule for our most up to date hours. Classes with 0 reservations will be subject to being cancelled.
We hope you all enjoy your holiday season, and safe travels to anyone going out of town!!
CrossFit9 – CrossFit WOD
Weightlifting
Hang Squat Clean (2 x 5 @ 50-60%
2 x 4 @ 60-70%
2 x 3 65-75%)
Metcon
Metcon (AMRAP – Rounds and Reps)
4 x 4 minute AMRAPs:
3 hang power cleans
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
– Rest 2:00 between rounds.
L1: 45/35
L2: 95/65
L3: 135/95
Push-ups – Accessory
Push-ups (max rep set)
Push-ups – Percentage (Checkmark)
3 x 40% of your max set
if max set is 10 reps, do 3 sets of 4 reps with rest periods in between
L3: Add weight vest or plate on back
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
1 set:
:30 single-unders
5 forward step lunges/leg
:15 single-leg single-under/side
5 Samson stretch lunges/leg
:30 backward single-unders
5 lateral lunges/leg
:30 single-single-double
5 consecutive jumping lunges/leg
Max Double-Unders (AMRAP – Reps)
Max set of Unbroken Double-Unders
Pre-workout
1 set for max reps:
Max unbroken double-unders
or
2:00 max double-unders
Front Rack Lunge (- RX –
7 sets for load:
6 alternating front-rack reverse lunges
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
Same as Rx’d
– MASTERS 55+ –
Same as Rx’d)
Stretching (Checkmark)
2 sets:
:30 frog stretch
:30 couch stretch/leg
– AT-HOME – (AMRAP – Reps)
5 sets for reps:
:30 left-leg DB reverse lunges
– Rest :15
:30 right-leg DB reverse lunges
– Rest 2:15 between sets.
– Use two dumbbells.