Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
CrossFit9 – CrossFit WOD
Weightlifting
Clean (4 x 5 @ 50-60%
3 x 4 @ 60-70%)
Metcon
Metcon (Time)
3 rounds for time:
35 wall-balls
70 double-unders
400-meter run
Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
CrossFit9 – CrossFit WOD
Weightlifting
Clean (4 x 5 @ 50-60%
3 x 4 @ 60-70%)
Metcon
Metcon (Time)
3 rounds for time:
35 wall-balls
70 double-unders
400-meter run
Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
CrossFit9 – CrossFit WOD
Weightlifting
Clean (4 x 5 @ 50-60%
3 x 4 @ 60-70%)
Metcon
Metcon (Time)
3 rounds for time:
35 wall-balls
70 double-unders
400-meter run
Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
CrossFit9 – CrossFit WOD
Weightlifting
Clean (4 x 5 @ 50-60%
3 x 4 @ 60-70%)
Metcon
Metcon (Time)
3 rounds for time:
35 wall-balls
70 double-unders
400-meter run
Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
CrossFit9 – CrossFit WOD
Weightlifting
Clean (4 x 5 @ 50-60%
3 x 4 @ 60-70%)
Metcon
Metcon (Time)
3 rounds for time:
35 wall-balls
70 double-unders
400-meter run
Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
CrossFit9 – CrossFit WOD
Weightlifting
Clean (4 x 5 @ 50-60%
3 x 4 @ 60-70%)
Metcon
Metcon (Time)
3 rounds for time:
35 wall-balls
70 double-unders
400-meter run
Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
CrossFit9 – CrossFit WOD
Weightlifting
Clean (4 x 5 @ 50-60%
3 x 4 @ 60-70%)
Metcon
Metcon (Time)
3 rounds for time:
35 wall-balls
70 double-unders
400-meter run
Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
CrossFit9 – CrossFit WOD
General Warm-up (Checkmark)
AMRAP 5 with a partner:
10 synchronized high knees in place
5 leg swings/ leg
10 synchronized walking lunges
5 cobra stretch to downward dogs
5 synchronized step-ups (any height)
CHAD (Time)
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.
A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.
Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here
– RX –
For time with a partner:
1,000 weighted box step-ups (35/45 lb) (20/20 in)
– Both partners work at the same time.
– INTERMEDIATE –
For time with a partner:
1,000 weighted box step-ups (20/30 lb) (20/20 in)
– Both partners work at the same time.
– BEGINNER –
For time with a partner:
1,000 unweighted step-ups (12/12 in)
– Both partners work at the same time.
– MASTERS 55+ –
For time with a partner:
1,000 weighted box step-ups (20/30 lb) (12/12 in)
– Both partners work at the same time.
Stretching (Checkmark)
1 set:
2:00 foam roll quads
1:00-2:00 couch stretch/leg
– AT-HOME – (Time)
Same as Rx’d, Intermediate, or Beginner
Work Your Weakness
– STRENGTH I – (7 Rounds for weight)
For load:
Snatch, clean, or jerk:
5 reps x 4 sets at 50-60%
4 reps x 3 sets at 60-70%
– Welcome to week 1 of our Strength I cycle. For the next eight weeks, choose between snatch, clean, or jerk (push or split) and stick with the same lift for the entire eight weeks. You can change the lift in the next eight-week cycle.
– Use a recent 1-rep-max to find your percentages.
– Take the barbell out of a rack for the jerk.
– Rest as needed between sets.
Bench Press (- STRENGTH II –
For load:
Bench press
5-5-5-5-5+
– Max reps on the last set.)
– Welcome to week one of our Strength II cycle where we will bench press for the next four weeks.
– Find a heavy set of 5 bench presses for the day.
– Use the same load for sets 4 and 5, but go for more than 5 reps in that final set without pushing to failure.
– Use a spotter for this session if possible. If you are alone, be sure to not push to failure and be smart about the load you are lifting.
– STRENGTH III – (Time)
For time:
400-meter sled drag (25/45 lb)
400-meter sled push
– Plan for this workout to take around 15 minutes.
– Attach a rope or a ring strap to the sled. As you face the sled, grab the rope or ring strap and walk backward to accumulate 400 meters.
– Choose a load that allows for a smooth, steady pace across the entire 400 meters for both movements. You may have to stop 2-3 times, but if you can go unbroken, go for it!
– SKILL I – (Checkmark)
5 sets:
10 ring dips
:30 L-sit hold
– Perform the L-sit hold on the ground, rings, or boxes or by hanging from a pull-up bar. Your option should allow you to complete the L-sits in 3 sets or less.
– Scale the ring dips by placing one or two feet on the ground and using them for assistance.
– STAMINA I – (Distance)
On a 15:00 clock:
Bike for distance
– Every minute perform a :15 sprint.
– Score is total distance.
– 5000/7000+ meters.
– Ride at a slow-to-moderate pace.
– Increase your pace significantly during the 15-second sprints.
– Your regular ride pace should feel like a sustainable recovery pace. During the sprint paces, push close to 100% effort. Remember that after each sprint you should ride as slow as needed to be able to repeat that sprint pace.
– Substitute run or ski as needed.
Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
CrossFit9 – CrossFit WOD
Danny (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
30 Box Jumps (24/20 in)
20 Push Presses (115/75 lb)
30 Pull-Ups
In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.
To learn more about Danny click here
Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
CrossFit9 – CrossFit WOD
Strength
Bench Press (5-5-5-5-5+
– Max reps on the last set.
Accessory:
Turkish sit-up 4 x 6 per side
between sets)
Metcon
Danny (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
30 Box Jumps (24/20 in)
20 Push Presses (115/75 lb)
30 Pull-Ups
In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.
To learn more about Danny click here
L1: 45/35 or dbs; 30 ring rows