Announcements
CF9 HALLO-WOD
Thursday October 31st
Costume and Halloween–themed workout all day long!
CrossFit9 – CrossFit WOD
Weightlifting
Clean (2 x 5 @ 50-60%
2 x 4 @ 60-70%
2 x 3 @ 70-80%)
Metcon
Metcon (Time)
For Time:
1 mile run
30 clean and jerks
30 handstand push-ups
1k row
For Individual Scoring
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
1-Mile Run (Time)
Max Effort 1-Mile Run
Announcements
CF9 HALLO-WOD
Thursday October 31st
Costume and Halloween–themed workout all day long!
CrossFit9 – CrossFit WOD
Weightlifting
Clean (2 x 5 @ 50-60%
2 x 4 @ 60-70%
2 x 3 @ 70-80%)
Metcon
Metcon (Time)
For Time:
1 mile run
30 clean and jerks
30 handstand push-ups
1k row
For Individual Scoring
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
1-Mile Run (Time)
Max Effort 1-Mile Run
Announcements
CF9 HALLO-WOD
Thursday October 31st
Costume and Halloween–themed workout all day long!
CrossFit9 – CrossFit WOD
Weightlifting
Clean (2 x 5 @ 50-60%
2 x 4 @ 60-70%
2 x 3 @ 70-80%)
Metcon
Metcon (Time)
For Time:
1 mile run
30 clean and jerks
30 handstand push-ups
1k row
For Individual Scoring
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
1-Mile Run (Time)
Max Effort 1-Mile Run
Announcements
CF9 HALLO-WOD
Thursday October 31st
Costume and Halloween–themed workout all day long!
CrossFit9 – CrossFit WOD
Weightlifting
Clean (2 x 5 @ 50-60%
2 x 4 @ 60-70%
2 x 3 @ 70-80%)
Metcon
Metcon (Time)
For Time:
1 mile run
30 clean and jerks
30 handstand push-ups
1k row
For Individual Scoring
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
1-Mile Run (Time)
Max Effort 1-Mile Run
Announcements
CF9 HALLO-WOD
Thursday October 31st
Costume and Halloween–themed workout all day long!
CrossFit9 – CrossFit WOD
Weightlifting
Clean (2 x 5 @ 50-60%
2 x 4 @ 60-70%
2 x 3 @ 70-80%)
Metcon
Metcon (Time)
For Time:
1 mile run
30 clean and jerks
30 handstand push-ups
1k row
For Individual Scoring
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
1-Mile Run (Time)
Max Effort 1-Mile Run
CrossFit9 – CrossFit WOD
General Warm-up (Checkmark)
3 rounds:
200-meter run or ski
10 alternating Spiderman stretch + reaches
10 push-ups to downward dog
10 reverse lunges
10 alternating scorpion stretches
10 air squats
10 scap pull-ups
241027 (Time)
– RX –
For time:
40 knees-to-elbows
40 alternating double-DB front-rack lunges (20/35 lb)
– Rest 2:00
30 knees-to-elbows
30 alternating double-DB front-rack lunges
– Rest 1:00
20 knees-to-elbows
20 alternating double-DB front-rack lunges
– INTERMEDIATE –
For time:
40 knees-to-chest
40 alternating double-DB front-rack lunges (15/25 lb)
– Rest 2:00
30 knees-to-chest
30 alternating double-DB front-rack lunges
– Rest 1:00
20 knees-to-chest
20 alternating double-DB front-rack lunges
– BEGINNER –
For time:
20 hanging knee raises
20 alternating double-DB front-rack lunges (10/15 lb)
– Rest 2:00
15 hanging knee raises
15 alternating double-DB front-rack lunges
– Rest 1:00
10 hanging knee raises
10 alternating double-DB front-rack lunges
– MASTERS 55+ –
For time:
40 hanging knee raises
40 alternating double-DB front-rack lunges (10/20 lb)
– Rest 2:00
30 hanging knee raises
30 alternating double-DB front-rack lunges
– Rest 1:00
20 hanging knee raises
20 alternating double-DB front-rack lunges
Skill Work (Checkmark)
Post-workout
1 set:
Single-arm overhead dumbbell walk (200 ft)
– Use workout weight.
– Switch arms as needed.
Stretching (Checkmark)
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll calves
– AT-HOME – (Time)
For time:
40 tuck-ups
40 alternating double-DB front-rack lunges (20/35 lb)
– Rest 2:00
30 tuck-ups
30 alternating double-DB front-rack lunges
– Rest 1:00
20 tuck-ups
20 alternating double-DB front-rack lunges
CrossFit9 – CrossFit WOD
General Warm-up (Checkmark)
2 sets:
:30 jumping jacks
:30 push-ups
:30 alternating single-leg toe touches
:30 feet elevated shoulder taps
– Rest :10 between sets.
Deadlift (Pre-workout
3 sets:
7 deadlifts
– Build to workout weight or slightly over.)
Diane (Time)
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups
– INTERMEDIATE –
For time:
21-15-9
Deadlifts (125/185 lb)
12-9-6
Handstand push-ups
– BEGINNER –
For time:
15-12-9
Deadlifts (55/75 lb)
Dumbbell shoulder press (15/20 lb)
– MASTERS 55+ –
For time:
21-15-9
Deadlifts (125/185 lb)
Double-DB push presses (20/35 lb)
Stretching (Checkmark)
2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg
– AT-HOME – (Time)
For time:
42 double-DB deadlifts (35/50 lb)
21 pike push-ups
30 double-DB deadlifts
15 pike push-ups
18 double-DB deadlifts
9 pike push-ups
CrossFit9 – CrossFit WOD
Metcon (AMRAP – Rounds and Reps)
In teams of two,
30 minute AMRAP
50 box jumps
50 slam balls
50 cal echo bike
50 push-ups
50 pull-ups
50 cal ski
Announcements
CF9 HALLO-WOD
Thursday October 31st
Costume and Halloween–themed workout all day long!
CrossFit9 – CrossFit WOD
Metcon (AMRAP – Rounds and Reps)
In teams of two,
30 minute AMRAP
50 box jumps
50 slam balls
50 cal echo bike
50 push-ups
50 pull-ups
50 cal ski
Announcements
CF9 HALLO-WOD
Thursday October 31st
Costume and Halloween–themed workout all day long!
CrossFit9 – CrossFit WOD
Metcon (AMRAP – Rounds and Reps)
In teams of two,
30 minute AMRAP
50 box jumps
50 slam balls
50 cal echo bike
50 push-ups
50 pull-ups
50 cal ski