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
CrossFit9 – CrossFit WOD
General Warm-up (Checkmark)
1 set:
200-meter jog
AMRAP 4:
5 Kang squats
10 alternating hamstring scoop stretches
5 up-downs
10 alternating Cossack squats
241025 (Time)
– RX –
3 rounds for time:
800-m run
1,000-m row
– INTERMEDIATE –
3 rounds for time:
600-m run
800-m row
– BEGINNER –
3 rounds for time:
400-m run
500-m row
– MASTERS 55+ –
3 rounds for time:
800-m run
1,000-m row
Stretching (Checkmark)
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot
– AT-HOME – (Time)
3 rounds for time:
800-m run
100 alternating unweighted step-ups (20 in)
CrossFit9 – CrossFit WOD
Barbell Superset
Bench Press (4 x 8-12)
Bent Over Row (4 x 8-12)
Barbell superset with bench press
Metcon
Metcon (Time)
3 rounds for time of:
50 weighted sit-ups
50-ft db front-rack walking lunge
50 db snatch (25/25)
1000m bike erg
Announcements
CF9 HALLO-WOD
Thursday October 31st
Costume and Halloween–themed workout all day long!
CrossFit9 – CrossFit WOD
Barbell Superset
Bench Press (4 x 8-12)
Bent Over Row (4 x 8-12)
Barbell superset with bench press
Metcon
Metcon (Time)
3 rounds for time of:
50 weighted sit-ups
50-ft db front-rack walking lunge
50 db snatch (25/25)
1000m bike erg
Announcements
CF9 HALLO-WOD
Thursday October 31st
Costume and Halloween–themed workout all day long!
CrossFit9 – CrossFit WOD
Barbell Superset
Bench Press (4 x 8-12)
Bent Over Row (4 x 8-12)
Barbell superset with bench press
Metcon
Metcon (Time)
3 rounds for time of:
50 weighted sit-ups
50-ft db front-rack walking lunge
50 db snatch (25/25)
1000m bike erg
Announcements
CF9 HALLO-WOD
Thursday October 31st
Costume and Halloween–themed workout all day long!
CrossFit9 – CrossFit WOD
Barbell Superset
Bench Press (4 x 8-12)
Bent Over Row (4 x 8-12)
Barbell superset with bench press
Metcon
Metcon (Time)
3 rounds for time of:
50 weighted sit-ups
50-ft db front-rack walking lunge
50 db snatch (25/25)
1000m bike erg
Announcements
CF9 HALLO-WOD
Thursday October 31st
Costume and Halloween–themed workout all day long!
CrossFit9 – CrossFit WOD
Barbell Superset
Bench Press (4 x 8-12)
Bent Over Row (4 x 8-12)
Barbell superset with bench press
Metcon
Metcon (Time)
3 rounds for time of:
50 weighted sit-ups
50-ft db front-rack walking lunge
50 db snatch (25/25)
1000m bike erg
Announcements
CF9 HALLO-WOD
Thursday October 31st
Costume and Halloween–themed workout all day long!
CrossFit9 – CrossFit WOD
Barbell Superset
Bench Press (4 x 8-12)
Bent Over Row (4 x 8-12)
Barbell superset with bench press
Metcon
Metcon (Time)
3 rounds for time of:
50 weighted sit-ups
50-ft db front-rack walking lunge
50 db snatch (25/25)
1000m bike erg
Announcements
CF9 HALLO-WOD
Thursday October 31st
Costume and Halloween–themed workout all day long!
CrossFit9 – CrossFit WOD
Barbell Superset
Bench Press (4 x 8-12)
Bent Over Row (4 x 8-12)
Barbell superset with bench press
Metcon
Metcon (Time)
3 rounds for time of:
50 weighted sit-ups
50-ft db front-rack walking lunge
50 db snatch (25/25)
1000m bike erg
Announcements
CF9 HALLO-WOD
Thursday October 31st
Costume and Halloween–themed workout all day long!
CrossFit9 – CrossFit WOD
Barbell Superset
Bench Press (4 x 8-12)
Bent Over Row (4 x 8-12)
Barbell superset with bench press
Metcon
Metcon (Time)
3 rounds for time of:
50 weighted sit-ups
50-ft db front-rack walking lunge
50 db snatch (25/25)
1000m bike erg