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
Snatch (5 x 3)
Weighted Pull-ups (5 x 3 weighted pull-ups
)
– Increase loading across as many sets as possible, but perform the same weight for multiple sets if needed to prioritize mechanics.
– Use a dumbbell, a medicine ball, a vest, or a weight belt to add weight to the pull-ups.
– If you are not able to perform a strict pull-up do a combination of top holds, negatives, and active hangs
Metcon
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes
L1: 5 rounds
L2: 7 rounds
L3: 10 rounds
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
Snatch (5 x 3)
Weighted Pull-ups (5 x 3 weighted pull-ups
)
– Increase loading across as many sets as possible, but perform the same weight for multiple sets if needed to prioritize mechanics.
– Use a dumbbell, a medicine ball, a vest, or a weight belt to add weight to the pull-ups.
– If you are not able to perform a strict pull-up do a combination of top holds, negatives, and active hangs
Metcon
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes
L1: 5 rounds
L2: 7 rounds
L3: 10 rounds
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
Snatch (5 x 3)
Weighted Pull-ups (5 x 3 weighted pull-ups
)
– Increase loading across as many sets as possible, but perform the same weight for multiple sets if needed to prioritize mechanics.
– Use a dumbbell, a medicine ball, a vest, or a weight belt to add weight to the pull-ups.
– If you are not able to perform a strict pull-up do a combination of top holds, negatives, and active hangs
Metcon
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes
L1: 5 rounds
L2: 7 rounds
L3: 10 rounds
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
Snatch (5 x 3)
Weighted Pull-ups (5 x 3 weighted pull-ups
)
– Increase loading across as many sets as possible, but perform the same weight for multiple sets if needed to prioritize mechanics.
– Use a dumbbell, a medicine ball, a vest, or a weight belt to add weight to the pull-ups.
– If you are not able to perform a strict pull-up do a combination of top holds, negatives, and active hangs
Metcon
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes
L1: 5 rounds
L2: 7 rounds
L3: 10 rounds
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
Snatch (5 x 3)
Weighted Pull-ups (5 x 3 weighted pull-ups
)
– Increase loading across as many sets as possible, but perform the same weight for multiple sets if needed to prioritize mechanics.
– Use a dumbbell, a medicine ball, a vest, or a weight belt to add weight to the pull-ups.
– If you are not able to perform a strict pull-up do a combination of top holds, negatives, and active hangs
Metcon
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes
L1: 5 rounds
L2: 7 rounds
L3: 10 rounds
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
Snatch (5 x 3)
Weighted Pull-ups (5 x 3 weighted pull-ups
)
– Increase loading across as many sets as possible, but perform the same weight for multiple sets if needed to prioritize mechanics.
– Use a dumbbell, a medicine ball, a vest, or a weight belt to add weight to the pull-ups.
– If you are not able to perform a strict pull-up do a combination of top holds, negatives, and active hangs
Metcon
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes
L1: 5 rounds
L2: 7 rounds
L3: 10 rounds
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
Snatch (5 x 3)
Weighted Pull-ups (5 x 3 weighted pull-ups
)
– Increase loading across as many sets as possible, but perform the same weight for multiple sets if needed to prioritize mechanics.
– Use a dumbbell, a medicine ball, a vest, or a weight belt to add weight to the pull-ups.
– If you are not able to perform a strict pull-up do a combination of top holds, negatives, and active hangs
Metcon
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes
L1: 5 rounds
L2: 7 rounds
L3: 10 rounds
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
Snatch (5 x 3)
Weighted Pull-ups (5 x 3 weighted pull-ups
)
– Increase loading across as many sets as possible, but perform the same weight for multiple sets if needed to prioritize mechanics.
– Use a dumbbell, a medicine ball, a vest, or a weight belt to add weight to the pull-ups.
– If you are not able to perform a strict pull-up do a combination of top holds, negatives, and active hangs
Metcon
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes
L1: 5 rounds
L2: 7 rounds
L3: 10 rounds
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
Snatch (5 x 3)
Weighted Pull-ups (5 x 3 weighted pull-ups
)
– Increase loading across as many sets as possible, but perform the same weight for multiple sets if needed to prioritize mechanics.
– Use a dumbbell, a medicine ball, a vest, or a weight belt to add weight to the pull-ups.
– If you are not able to perform a strict pull-up do a combination of top holds, negatives, and active hangs
Metcon
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes
L1: 5 rounds
L2: 7 rounds
L3: 10 rounds
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
Snatch (5 x 3)
Weighted Pull-ups (5 x 3 weighted pull-ups
)
– Increase loading across as many sets as possible, but perform the same weight for multiple sets if needed to prioritize mechanics.
– Use a dumbbell, a medicine ball, a vest, or a weight belt to add weight to the pull-ups.
– If you are not able to perform a strict pull-up do a combination of top holds, negatives, and active hangs
Metcon
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes
L1: 5 rounds
L2: 7 rounds
L3: 10 rounds