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.
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