Announcements

April 27th 9:30am Honor the life and legacy of 1st Lt. Travis Manion, USMC, by challenging yourself with the Manion Hero WOD. Free to attend and guests are welcome!

No 9:30am CF class. 7:30 & 8:30am CF scheduled as normal.

Details here: https://cf9.co/3W26XUY

CrossFit9 – CrossFit WOD

Skill

Skill (Checkmark)

12 Minute EMOM

1) 6 strict pull-ups

2) 5R/5L KB strict z-press (Y/B +)

3) 30 sec hollow hold

Metcon

Metcon (Time)

For time:

5-10-15-20-25

Echo bike calories

DB hang snatches, left-arm (35/25)

DB hang snatches, right-arm (35/25)

Lateral burpees over db

Announcements

April 27th 9:30am Honor the life and legacy of 1st Lt. Travis Manion, USMC, by challenging yourself with the Manion Hero WOD. Free to attend and guests are welcome!

No 9:30am CF class. 7:30 & 8:30am CF scheduled as normal. 9FIT classes scheduled as normal.

Details here: https://cf9.co/3W26XUY

CrossFit9 – CrossFit WOD

Skill

Barbell Glute Bridge (5 x 8 )

Video Demo: https://youtu.be/q3NLEpCF4-g?t=10m40s
Work to a heavy set of 8

Go heavy and grow that 🍑

30 sec hollow hold between sets

Metcon

Metcon (Time)

For time:

5-10-15-20-25

Echo bike calories

DB hang snatches, left-arm (35/25)

DB hang snatches, right-arm (35/25)

Lateral burpees over db

Announcements

April 27th 9:30am Honor the life and legacy of 1st Lt. Travis Manion, USMC, by challenging yourself with the Manion Hero WOD. Free to attend and guests are welcome!

No 9:30am CF class. 7:30 & 8:30am CF scheduled as normal. 9FIT classes scheduled as normal.

Details here: https://cf9.co/3W26XUY

CrossFit9 – CrossFit WOD

Skill

Barbell Glute Bridge (5 x 8 )

Video Demo: https://youtu.be/q3NLEpCF4-g?t=10m40s
Work to a heavy set of 8

Go heavy and grow that 🍑

30 sec hollow hold between sets

Metcon

Metcon (Time)

For time:

5-10-15-20-25

Echo bike calories

Single arm DB hang clean and jerk, left-arm (50/35)

Single arm DB hang clean and jerk, right-arm (50/35)

Lateral burpees over db

Announcements

April 27th 9:30am Honor the life and legacy of 1st Lt. Travis Manion, USMC, by challenging yourself with the Manion Hero WOD. Free to attend and guests are welcome!

No 9:30am CF class. 7:30 & 8:30am CF scheduled as normal.

Details here: https://cf9.co/3W26XUY

CrossFit9 – CrossFit WOD

Weightlifting

Snatch (3 x 3 at 70-80%

3 x 2 at 80-90%

3 x 1 at 90%+)

Metcon

Metcon (Calories)

5 x 2:30 rounds:

10 hang power snatch (95/65)

30 double unders

Max calories Row remaining time.

Rest 1:30 between rounds

(20 min total)

Announcements

April 27th 9:30am Honor the life and legacy of 1st Lt. Travis Manion, USMC, by challenging yourself with the Manion Hero WOD. Free to attend and guests are welcome!

No 9:30am CF class. 7:30 & 8:30am CF scheduled as normal.

Details here: https://cf9.co/3W26XUY

CrossFit9 – CrossFit WOD

Gymnastics Strength

“Murph Prep”

For Quality (Time)

10-9-8-7-6-5-4-3-2-1:

1) Strict handstand push-ups OR pike push-ups OR pushup negatives (3 sec down)

2) Strict chin-ups OR chin up negative OR rack chin ups

Metcon

Metcon (Time)

3 rounds for time:

50 sit-ups (variations)

30 deadlifts (135/95)
Variations:

30-50 toes to bar

30-50 GHD sit ups

v-ups

weighted sit-ups

Announcements

April 27th 9:30am Honor the life and legacy of 1st Lt. Travis Manion, USMC, by challenging yourself with the Manion Hero WOD. Free to attend and guests are welcome!

No 9:30am CF class. 7:30 & 8:30am CF scheduled as normal.

Details here: https://cf9.co/3W26XUY

CrossFit9 – CrossFit WOD

Strength

Back Squat (Establish a 20 rep max

Complete at least 3 working sets (3 x 20), but no more than 4 working sets)

Goal: bodyweight +

*reference weight and volume for “Manion” this coming Saturday 4/27 @ 9:30am

Metcon

Metcon (Checkmark)

On a 20-minute clock:

For time:

1 mile run or 2k row

Then in remaining time,

Build to a 5 rep max bench press.
Each is scored individually – Score your results below for each individual category that you completed

1-Mile Run (Time)

Max Effort 1-Mile Run
Score your mile time here

2k Row (Time)

Max Effort 2k Row
Score your 2k row time here

Bench Press (5 rep max)

Score your bench press weight here

CrossFit9 – CrossFit WOD

Partner Hero Workout

Complete with a partnere

Bert (Time)

For time:

50 burpees

400-m run

100 push-ups

400-m run

150 walking lunges

400-m run

200 squats

400-m run

150 walking lunges

400-m run

100 push-ups

400-m run

50 burpees
U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.
To learn more about Bert click here
Complete with a partner – split the reps evenly and run together

CrossFit9 – CrossFit WOD

Partner Workout

Metcon (Time)

In Teams of Two,

6 rounds for time

12 0 Double Unders

6 0 American Kettlebell Swings (G/Y)

30 Cal Row

20 Strict Pull-ups
Split reps evenly between partner

CrossFit9 – CrossFit WOD

Endurance

Metcon (Time)

5 rounds for time:

10 push presses (95/65)

12 lateral burpees over the bar

25/20 calorie row

Endurance (Time)

For Time

2 sets:

2,000/1,600m bike erg

1,000/800m ski erg

– Rest 2:00.

2 sets:

1000/800m bike erg

500/400m ski erg

– Rest 1:00.

Metcon

CrossFit9 – CrossFit WOD

Strongman

Metcon (Weight)

4 sets for load:

100m farmers carry

50ft dumbbell overhead walking lunge

1:00 sandbag bear hug hold

Strength

Back Squat (5 x 10 )

Work up to a heavy set of 10, then perform 5 sets at the same weight for all 5 sets

Rest 2-3 minute between sets

Midline (No Measure)

Accumulate:

75 hollow rocks