WODs

CrossFit9 – CrossFit WOD

Metcon

Metcon

Front Squat (- STRENGTH II –
For load:
Front squat
1-1-1-1-1-1-1
– The final set should be the heaviest.)

– Welcome to week three of our Strength II cycle where we will continue to front squat for four total weeks.

– Find a heavy single front squat for the day.

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
– INTERMEDIATE –

3 rounds for time:

400-m run

21 Russian KB swings (35/53 lb)

6 pull-ups

– MASTERS 55+ –

3 rounds for time:

400-m run

21 KB swings (26/35 lb)

12 pull-ups

Stretching (Checkmark)

Accumulate:

1:00 foam roll lat/side

CrossFit9 – CrossFit WOD

Metcon

Metcon

Front Squat (- STRENGTH II –
For load:
Front squat
1-1-1-1-1-1-1
– The final set should be the heaviest.)

– Welcome to week three of our Strength II cycle where we will continue to front squat for four total weeks.

– Find a heavy single front squat for the day.

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
– INTERMEDIATE –

3 rounds for time:

400-m run

21 Russian KB swings (35/53 lb)

6 pull-ups

– MASTERS 55+ –

3 rounds for time:

400-m run

21 KB swings (26/35 lb)

12 pull-ups

Stretching (Checkmark)

Accumulate:

1:00 foam roll lat/side

CrossFit9 – CrossFit WOD

Metcon

Metcon

Front Squat (- STRENGTH II –
For load:
Front squat
1-1-1-1-1-1-1
– The final set should be the heaviest.)

– Welcome to week three of our Strength II cycle where we will continue to front squat for four total weeks.

– Find a heavy single front squat for the day.

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
– INTERMEDIATE –

3 rounds for time:

400-m run

21 Russian KB swings (35/53 lb)

6 pull-ups

– MASTERS 55+ –

3 rounds for time:

400-m run

21 KB swings (26/35 lb)

12 pull-ups

Stretching (Checkmark)

Accumulate:

1:00 foam roll lat/side

CrossFit9 – CrossFit WOD

Metcon

Metcon

Front Squat (- STRENGTH II –
For load:
Front squat
1-1-1-1-1-1-1
– The final set should be the heaviest.)

– Welcome to week three of our Strength II cycle where we will continue to front squat for four total weeks.

– Find a heavy single front squat for the day.

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
– INTERMEDIATE –

3 rounds for time:

400-m run

21 Russian KB swings (35/53 lb)

6 pull-ups

– MASTERS 55+ –

3 rounds for time:

400-m run

21 KB swings (26/35 lb)

12 pull-ups

Stretching (Checkmark)

Accumulate:

1:00 foam roll lat/side

CrossFit9 – CrossFit WOD

Metcon

Metcon

Front Squat (- STRENGTH II –
For load:
Front squat
1-1-1-1-1-1-1
– The final set should be the heaviest.)

– Welcome to week three of our Strength II cycle where we will continue to front squat for four total weeks.

– Find a heavy single front squat for the day.

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
– INTERMEDIATE –

3 rounds for time:

400-m run

21 Russian KB swings (35/53 lb)

6 pull-ups

– MASTERS 55+ –

3 rounds for time:

400-m run

21 KB swings (26/35 lb)

12 pull-ups

Stretching (Checkmark)

Accumulate:

1:00 foam roll lat/side

CrossFit9 – CrossFit WOD

Metcon

Metcon

Front Squat (- STRENGTH II –
For load:
Front squat
1-1-1-1-1-1-1
– The final set should be the heaviest.)

– Welcome to week three of our Strength II cycle where we will continue to front squat for four total weeks.

– Find a heavy single front squat for the day.

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
– INTERMEDIATE –

3 rounds for time:

400-m run

21 Russian KB swings (35/53 lb)

6 pull-ups

– MASTERS 55+ –

3 rounds for time:

400-m run

21 KB swings (26/35 lb)

12 pull-ups

Stretching (Checkmark)

Accumulate:

1:00 foam roll lat/side

CrossFit9 – CrossFit WOD

General Warm-up (Checkmark)

3 sets:

:30 slow PVC pass-throughs

:30 jumping jacks

:30 jumping squats

– No rest between movements.

Overhead Squat (- INTERMEDIATE –
Same as Rx’d

– BEGINNER –
Same as Rx’d

– MASTERS 55+ –
Same as Rx’d)

Skill Work (Checkmark)

Post-workout

For completion:

200-m double-KB front-rack carry

Stretching (Checkmark)

1 set;

1:00 foam roll T-spine

1:00 foam roll glute-med/side

– AT-HOME – (Checkmark)

5 sets for completion:

5 single-arm DB overhead squats/arm

:30-1:00 handstand hold

– Hold the bottom of each squat for :02.

Announcements

Weekday Schedule Update

The gym does not have power, but we are resuming our schedule to the fullest extent possible during daylight hours.

Check Wodify for the most up-to-date schedule. We are updating daily.

Classes Open to The Community ❤️‍🩹

If you know someone who needs to blow off steam or take their mind off cleanup efforts, please invite them for a complimentary class.

Classes will remain free and open to the public through Sunday, Oct. 20.

9FIT is particularly great for people without prior CrossFit experience. But if they do, please invite them to a CrossFit WOD.

Functional Fitness 🤝 Helping Neighbors

💪 Need a workout? Storm cleanup, for time!
🗑️ Need help?
💬 Put our Facebook Group to work! Use the comment section in the group to request help or extend help to someone who needs it.

🔌 Power TBD: When our power is restored, we plan to provide recharging, showers, and AC to members and the public.

Sending love your way, #9Nation. 🫶

CrossFit9 – CrossFit WOD

CrossFit9 – CrossFit WOD

General Warm-up (Checkmark)

2 sets

:20 jumping jacks

:10 rest

:20 inchworm + push-ups

:10 rest

:20 air squats

:10 rest

:20 scap pull-ups

:10 rest

Filthy Fifty (Time)

For time:

50 box jumps

50 jumping pull-ups

50 kettlebell swings

50 walking-lunge steps

50 knees-to-elbows

50 push presses

50 back extensions

50 wall-ball shots

50 burpees

50 double-unders

Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball

Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball
– INTERMEDIATE –

For time:

40 box jumps (20/24 in)

40 jumping pull-ups

40 KB swings (26/35 lb)

40 walking-lunge steps

40 knees-to-elbows

40 push presses (35/45 lb)

40 GHD hip extensions

40 wall-ball shots (14/20 lb) (9/10 ft)

40 burpees

40 double-unders

– MASTERS 55+ –

For time:

50 box jumps or step-ups (20/24 in)

50 jumping pull-ups

50 KB swings (18/26 lb)

50 walking-lunge steps

50 hanging knee raises

50 push presses (15/25 lb)

50 GHD hip extensions

50 wall-ball shots (10/20 lb) (9 ft)

50 burpees

50 double-unders

Stretching (Checkmark)

Accumulate:

1:00 sit and reach (right leg)

1:00 sit and reach (left leg)

1:00 sit and reach (straddle)

– AT-HOME – (Time)

For time:

50 jumps to, or over, an object (20/24 in)

50 single-arm DB hang power cleans (35/50 lb)

50 DB swings

50 walking-lunge steps

50 lying knees-to-elbows

50 single-DB push presses

50 Supermen

50 single-DB thrusters

50 burpees

50 double-unders

Announcements

Weekday Schedule Update

The gym does not have power, but we are resuming our schedule to the fullest extent possible during daylight hours.

Check Wodify for the most up-to-date schedule. We are updating daily.

Classes Open to The Community ❤️‍🩹

If you know someone who needs to blow off steam or take their mind off cleanup efforts, please invite them for a complimentary class.

Classes will remain free and open to the public through Sunday, Oct. 20.

9FIT is particularly great for people without prior CrossFit experience. But if they do, please invite them to a CrossFit WOD.

Functional Fitness 🤝 Helping Neighbors

💪 Need a workout? Storm cleanup, for time!
🗑️ Need help?
💬 Put our Facebook Group to work! Use the comment section in the group to request help or extend help to someone who needs it.

🔌 Power TBD: When our power is restored, we plan to provide recharging, showers, and AC to members and the public.

Sending love your way, #9Nation. 🫶

CrossFit9 – CrossFit WOD

Metcon (Time)

For time with a partner:

1,000-meter row

50 deadlifts (95/135)

800-meter run

50 hang cleans (95/135)

500-meter row

30 deadlifts (125/185)

400-meter run

30 hang cleans (125/185)

250-meter row

10 deadlifts (155/225)

200-meter run

10 hang cleans (155/225)
L1: 35/45; 55/75; 75/95