CrossFit WOD – Wed, Sep 13

CrossFit9 – CrossFit WOD

Weightlifting

Shoulder Press (5 x 3 @70-75%
)

Score: Weight

Metcon

Metcon (Time)

5 rounds for time

20 Bar facing Burpees

10 Hang cleans

10 Shoulder to overhead

Rest 30 seconds
TC: 20 minutes

L1: 45/35

L2: 115/85

L3: 135/95

CrossFit WOD – Wed, Sep 12

CrossFit9 – CrossFit WOD

Weightlifting

Clean (1 x 10 reps @ 60%
1 x 8 reps @ 70%
2 x 6 reps @ 80%
)

All reps must be unbroken (no drop from the top)

Scaling Options

Beginner

6 @ RPE 5

6 @ RPE 6

6 @ RPE 7

2 x 6 @ RPE 8

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

40 Double-unders

10 Wall balls 20/14 lbs

10 Chest to Bar
Score: Rounds & reps

L1: jumping pull-up; single under

CrossFit WOD – Mon, Sep 11

CrossFit9 – CrossFit WOD

Metcon

Loredo (Time)

6 Rounds for time of:

24 Squats

24 Push-ups

24 Walking Lunge Steps

400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here

CrossFit WOD – Sat, Sep 9

CrossFit9 – CrossFit WOD

Metcon

Team Workout (Time)

In teams of 2

10 rounds for time

10 C2B or BMU

10 Power Cleans

18 Bar facing burpees

200m Run
L1: 45/35; jumping pul-lup

L2: 135/95 lbs; C2B

L3: 165/105 lbs; BMU

Extra Accessory

CrossFit WOD – Fri, Sep 8

CrossFit9 – CrossFit WOD

Weightlifting

Clean and Jerk (1 rep Max)

Score: Weight

Metcon

Metcon (Time)

5 rounds for time

15 Overhead Squats

15/12 Cal Ski

70 Double-unders
L1: PVC; single under

L2: 75/55 lbs

L3: 95/65 lbs

Finisher

400m Farmer’s Carry (Time)

L1: B/P

L2: G/Y

L3: R/G

CrossFit WOD – Thu, Sep 7

CrossFit9 – CrossFit WOD

Strength

Weighted Pull-ups (1 Rep Max

)

Scaling Options

Beginner

6 x 3 Negatives and/or partner spotting

Intermediate

8 x 1-2 strict pull ups, assisted as needed”

Superset (No Measure)

Superset

B1) DB Reverse Fly

4 x 12-15

B2) DB Pullover

4 x 6-10
Either put max effort into Weighted Pull-ups, OR use a pull-up scaling + this super set for additional strength

Metcon

Metcon (Time)

21*18*15*12*9*6*3

Wall balls 20/14 lbs

*4 Wall walks
Scaling

18-15-12-9-6-3

Wall balls

4 Inchworm push ups, or 4 half wall walks

CrossFit WOD – Wed, Sep 6

CrossFit9 – CrossFit WOD

Weightlifting

Front Squat (1 rep Max)

Alternative

6 x 3

Metcon

Metcon (3 Rounds for reps)

3 rounds for reps

1 min Max DB Thrusters

1 min Max Cal Row

1 min Max DB Hang Cleans

1 min Max Toes to Bar

1 min Rest
L1: 2 x 15/10

L2: 2 x 35/25

L3: 2 x 50/35

CrossFit WOD – Tue, Sep 5

CrossFit9 – CrossFit WOD

Skill

Extended Skill Warm Up (No Measure)

Power Clean Loading Phase/Extended Practice – Build to heavy set of 5 for the workout

Bar Muscle Up Warm Up/Practice

Metcon

Metcon (AMRAP – Reps)

5 rounds for time

(Each round is a sprint and done unbroken)

10 Box Jumps

5 Power Cleans

3-5 Bar muscle-ups

Rest 1 minute between rounds
Scaling Options

Use a challenging weight/reps that can still be performed unbroken on all reps

L1: 45/35 (10 cleans, 10 jumping pull-up/BMU, no rest between rounds)

L2: 135/95; 3 BMU

L3: 185/125; Max set of BMU per round

Conditioning

Conditioning (Calories)

Echo Bike

10 rounds

20 sec @ HARD effort

40 sec Rest
Score = total Cals

CrossFit WOD – Mon, Sep 4

Announcements

Labor Day Hours

We are OPEN Monday 9/4 for the following class times:

  • 7:30 AM
  • 8:30 AM
  • 9:30 AM

These will combine all CrossFit and 9FIT athletes.

Have a safe and happy holiday!

CrossFit9 – CrossFit WOD

Labor Day Partner Workout

Complete in Teams of Two

split reps evenly, run together

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.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.
To learn more about Bert click here
Complete in teams of Two,

Split reps evenly, run together

CrossFit WOD – Sat, Sep 2

Announcements

Labor Day Hours

We are OPEN Monday 9/4 for the following class times:

  • 7:30 AM
  • 8:30 AM
  • 9:30 AM

These will combine all CrossFit and 9FIT athletes.

Have a safe and happy holiday!

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

In Teams of Two,

30 Minute AMRAP

30 Slam Balls

20 Cal Echo Bike

30 Deadlifts

20 Cal Ski

30 Pull-ups

20 Cal Echo Bike

30 Wall Balls (20/14)

20 Cal Ski
L1: 95/65; 15/10+ SB; 10/8 WB

L2: 185/125; 20/25+ SB

L3: 225/155; 35/30+ SB