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.

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

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

CrossFit9 – CrossFit WOD

Weightlifting

Snatch (Work up to a RPE 9/10 for the day
)

Scaling

6 x 3

Metcon

Metcon (Time)

10 Rounds for time:

200m Run

3 Ring Muscle Ups
L1: 5 Rounds of:

200m Run

6 Ring row + 6 jumping dips)

L2: 2 Ring Muscle Ups

Announcements

🌀 Idalia Updates 🌀

We reopen for normal hours Thursday 8/31!

Be safe, and be kind, #9Nation. ❤️

CrossFit9 – CrossFit WOD

Weightlifting

Clean (12 Minute EMOM
1 Clean Pull
2 Squat Clean )

Build to a heavy 2 rep

Metcon

Metcon (Time)

For time

50 SA DB Overhead Squat

50 Cal Echo or Bike Erg

100 DB Step Ups

100 DB Snatch
TC: 20 minutes

Score: Time

L1: Goblet Squat

L2: 35/25

L3: 50/35

CrossFit9 – CrossFit WOD

Gymnastics

Gymnastics (Checkmark)

5-10 sets

1-3 Pullovers
TC: 15 minutes

Score: Checkmark

Intermediate

Assisted with box/ Partner

()

Metcon

Metcon (AMRAP – Rounds and Reps)

5 rounds for time

200m Run

20 Sumo Deadlift High Pulls

20 Air Squats
L1: 45/35

L2: 95/65

L3: 135/95

CrossFit9 – CrossFit WOD

Weightlifting

Back Squat (3 @87%
2 @90%
1 @92%
3 @87%
2 @92%
1 @95%
Rest 2-3 minutes between sets
No Fails!
)

TC: 18 minutes

Score: Weight on sets of 1 rep

Scaling options

Beginner:

6 x 3 @ tempo 3.1.X.1

Metcon

Metcon (AMRAP – Rounds and Reps)

4 x 4 Minute AMRAPs

15/12 Cal Ski

15 Box jumps

15 Push Press

Rest 1 Minute Between

Pick up where you left off
L1: 45/35

L2: 95/65

L3: 115/85

CrossFit9 – CrossFit WOD

Metcon

Team Workout (Time)

In Teams of 2

5 rounds for time:

20 Front Rack Lunges

40 Cal Row

60 Burpee over bar
TC: 30 minutes

Score: Time

L1: 45/35

L2: 95/65

L3: 135/95

()

CrossFit9 – CrossFit WOD

Strength

Bench Press (5 x 5)

Metcon

Metcon (Time)

For time

100 Double Unders

50 Toes to Bar or GHD Sit-Ups

40 DB Snatch (50/35)

30 Kettlebell Swings (G/Y)

20 Handstand Push-Ups

10 Cal Echo Bike

100 Double Unders
Rx: As written

CrossFit9 – CrossFit WOD

Weightlifting

Snatch (5 sets @80-85%
2 Squat Snatch
1 OH Squat

Rest 2 minutes between sets)

Score: Weight

Metcon (AMRAP – Reps)

Tabata Interval

8 Rounds each for max reps – 20 sec work/ 10 sec rest

Burpees

Air Squat

Push-up

Echo bike
Rest 1 Minute Between Stations

Score = total reps

CrossFit9 – CrossFit WOD

Strength

Back Squat (4 @80%
3 @85%
2 @87%
4 @85%
3 @87%
2 @90%
Rest 2 minutes between sets)

TC: 18 minutes

Score: Weight

Scaling Options

6 x 3 @ Tempo @ RPE 6/10

Metcon

Metcon (Time)

For Time:

200m Run

15 Clean and Jerk (115/85)

200m Run

9 Clean and Jerk (135/95)

200m Run

6 Clean and Jerk (165/105)

200m Run

3 Clean and Jerk (185/125)
Scale weight appropriately

L1: same weight for all sets