CrossFit9 – CrossFit WOD
General Warm-up (Checkmark)
1 set:
200-meter jog
2 sets:
10 Samson stretch lunges
10 PVC overhead squats
10 PVC good mornings
10 hollow rocks
10 push-ups
10 ring rows OR 3-10 strict pull-ups
241018 (Time)
– RX –
5 rounds for time:
200-m run
10 strict handstand push-ups
– INTERMEDIATE –
5 rounds for time:
200-m run
10 pike push-ups
– BEGINNER –
5 rounds for time:
200-m run
10 seated DB presses (15/25 lb)
– MASTERS 55+ –
5 rounds for time:
200-m run
10 DB shoulder presses (20/35 lb)
Skill Work (Checkmark)
Post-workout:
3 sets:
3-10 GHD hip and back extensions
– Rest as needed.
Stretching (Checkmark)
1 set:
1:00 lacrosse ball shoulder mash/side
– AT-HOME – (Time)
5 rounds for time:
200-m run
10 strict handstand push-ups
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
Strength
Turkish Get Up (10 x 1 per side)
build to a heavy 1 rep on each arm
Metcon
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
Scaling:
L1: 30 reps of each
L2: 40 reps of each
CrossFit9 – CrossFit WOD
Strength
Turkish Get Up (10 x 1 per side)
build to a heavy 1 rep on each arm
Metcon
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
Scaling:
L1: 30 reps of each
L2: 40 reps of each
CrossFit9 – CrossFit WOD
Strength
Turkish Get Up (10 x 1 per side)
build to a heavy 1 rep on each arm
Metcon
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
Scaling:
L1: 30 reps of each
L2: 40 reps of each
CrossFit9 – CrossFit WOD
Strength
Turkish Get Up (10 x 1 per side)
build to a heavy 1 rep on each arm
Metcon
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
Scaling:
L1: 30 reps of each
L2: 40 reps of each
CrossFit9 – CrossFit WOD
Strength
Turkish Get Up (10 x 1 per side)
build to a heavy 1 rep on each arm
Metcon
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
Scaling:
L1: 30 reps of each
L2: 40 reps of each
CrossFit9 – CrossFit WOD
Strength
Turkish Get Up (10 x 1 per side)
build to a heavy 1 rep on each arm
Metcon
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
Scaling:
L1: 30 reps of each
L2: 40 reps of each
CrossFit9 – CrossFit WOD
General Warm-up (Checkmark)
Dynamic warm-up
1 set:
Partner 1 | 1:00 row
Partner 2 | Alternating Spiderman stretch
– Switch after partner 1 finishes the row.
Med-ball toss warm-up
1 set:
:30 back-to-back twist passes/direction
:45 granny tosses
:45 chest passes
:30 side tosses, right
:30 side tosses, left
:45 roll passes
:45 overhead throws
:45 squat throws
241017 (Calories)
– RX –
AMRAP 20 with a partner:
Row for calories
– Switch as needed.
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
Same as Rx’d
– MASTERS 55+ –
Same as Rx’d
Stretching (Checkmark)
2 sets:
1:00 standing pike stretch
1:00 saddle stretch
– AT-HOME – (Distance)
AMRAP 20 with a partner:
Run for distance
– Switch as needed.
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
– STRENGTH I – (9 Rounds for weight)
For load:
Snatch, clean, or jerk:
3 reps x 3 sets at 70-80%
2 reps x 3 sets at 80-90%
1 rep x 3 sets at 90%+
– Welcome to week six of our Strength I cycle. Continue to stick with the lift you chose in week one. You can change the lift in the next eight-week cycle.
– Use a recent one-rep-max to find your percentages.
– Take the barbell out of a rack for the jerk.
– Rest as needed between sets.
241017 (Calories)
– RX –
AMRAP 20 with a partner:
Row for calories
– Switch as needed.
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
Same as Rx’d
– MASTERS 55+ –
Same as Rx’d
Stretching (Checkmark)
2 sets:
1:00 standing pike stretch
1:00 saddle stretch
– AT-HOME – (Distance)
AMRAP 20 with a partner:
Run for distance
– Switch as needed.
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
Strength
Push Press (2 x 3
2 x 1
)
Push Jerk (2 x 3
2 x 1)
Metcon
Metcon (Time)
5 rounds for time
200m run
10 DB push press
3/5 dips
L1: 15/25
L2: 35/50 (two dbs); 2/3 ring muscle up
L3: handstand push-up; 3/5 ring muslce up
Skill Work (Checkmark)
Post-workout:
3 sets:
3-10 GHD hip and back extensions
– Rest as needed.