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.
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
In teams of two,
2 rounds for time:
50 alternating DB snatches
50 wall-ball shots
50 cal ski
50 lateral burpees over bar
50 toes to bar
50 cal echo bike
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
Metcon
Metcon (Time)
In teams of two,
2 rounds for time:
50 alternating DB snatches
50 wall-ball shots
50 cal ski
50 lateral burpees over DB
50 toes to bar
50 cal echo bike
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
Metcon
Metcon (Time)
In teams of two,
30 minute AMRAP
50 alternating DB snatches
50 wall-ball shots
50 cal ski
50 lateral burpees over DB
50 toes to bar
50 cal echo bike
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
Metcon
Metcon (Time)
In teams of two,
30 minute AMRAP
50 alternating DB snatches
50 wall-ball shots
50 cal ski
50 lateral burpees over DB
50 toes to bar
50 cal echo bike
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
Metcon
Metcon (Time)
In teams of two,
30 minute AMRAP
50 alternating DB snatches
50 wall-ball shots
50 cal ski
50 lateral burpees over DB
50 toes to bar
50 cal echo bike
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
Metcon
Metcon (Time)
In teams of two,
30 minute AMRAP
50 alternating DB snatches
50 wall-ball shots
50 cal ski
50 lateral burpees over DB
50 toes to bar
50 cal echo bike
CrossFit9 – CrossFit WOD
Strength
Deadlift (8 minute EMOM
1 deadlift
)
– Build to a heavy single.
Metcon
Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP
2 wall walks
2 deadlifts
L1: 95/65
L2: 225/155
L3: 315/205
Accessory Finisher
Pull-Up Strength: Scaled Concentric (Checkmark)
Toe Spot Pull-Ups
3 x 1 @ tempo
Tempo:
10 sec up
5 sec top hold
10 sec down
5 sec bottom hold
CrossFit9 – CrossFit WOD
Strength
Deadlift (8 minute EMOM
1 deadlift
)
– Build to a heavy single.
Metcon
Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP
2 wall walks
2 deadlifts
L1: 95/65
L2: 225/155
L3: 275/225
50 calorie echo bike (Time)
for time
Accessory Finisher
Pull-Up Strength: Scaled Concentric (Checkmark)
Toe Spot Pull-Ups
3 x 1 @ tempo
Tempo:
10 sec up
5 sec top hold
10 sec down
5 sec bottom hold
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
Strength
Deadlift (8 minute EMOM
1 deadlift
)
– Build to a heavy single.
Metcon
Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP
2 wall walks
2 deadlifts
L1: 95/65
L2: 225/155
L3: 275/225
50 calorie echo bike (Time)
for time
Accessory Finisher
Pull-Up Strength: Scaled Concentric (Checkmark)
Toe Spot Pull-Ups
3 x 1 @ tempo
Tempo:
10 sec up
5 sec top hold
10 sec down
5 sec bottom hold