200814

CrossFit9 – CrossFit WOD Skill Tempo Front Squat (4 x 6) 3 seconds down 3 second hold Explosive up4 x 12R/12L Monster Walks between Metcon Metcon (Time) For time: 10-9-8-7-6-5-4-3-2-1 Power clean HSPU L1: 45/35 L2: 115/85 L3: 185/125

200813

CrossFit9 – CrossFit WOD Skill Push Press (3 x 4) 4 x 12 banded tricep pulldowns between sets of push press and push jerk Push Jerk (3 x 2) Metcon Metcon (Time) For time: 1 mile run or 2000m row 30 SDLHP 100 wallballs L1: 45/35 L2: 95/65 L3: 135/95

200812

CrossFit9 – CrossFit WOD Skill Metcon (No Measure) 10 minutes to complete… 3 Supersets: 12 Sumo Romanian deadlift 16 Heavy DB reverse lunge 20 Stagger stance DB good morning (10R/10L) Metcon Metcon (No Measure) A. 10 minute alt EMOM: (;40 work/:20 rest) 1. D-ball over shoulder 2. D-ball march B. 10 minute AMRAP: 10/8 Calorie… Read more »

200811

CrossFit9 – CrossFit WOD Skill Metcon (AMRAP – Reps) 12 minute alt EMOM: 1. 5 strict pull-ups 2. 7 ring dips L1: 10 rack pull-ups; 10 box dips L2: 5/7 strict pull-ups; 7 ring dips L3: 7 strict pull-ups; 10 ring dips Metcon Metcon (Time) 27*21*15*9*3 Back Squat Burpees *250m ski or row L1: 45/35… Read more »

200810

CrossFit9 – CrossFit WOD Skill Overhead Squat (6 x 3) Banded standing glute kickbacks 3 x 10R/10L Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February,… Read more »

200808

CrossFit9 – CrossFit WOD Metcon Metcon (Time) For time: 50 double under 30 power snatch 30 push-ups 75 double under 20 hang power snatch 20 push-up 100 double under 10 squat snatch 10 push-ups L1: 45/35 all L2: 95/65; 105/75; 115/85 L3: 105/75; 115/85; 135/95

200807

CrossFit9 – CrossFit WOD Skill Tempo Deadlift (5 x 4) Explosive up 1 count pause at top 3 count down 1 count pause at bottomBanded hamstring curl 3 x 12 Metcon Metcon (Time) 4 Rounds for Time: 400m run 12 strict press 24 sit-ups L1: 45/35 L2: 75/55 L3: 95/65

#9Nation Podcast Episode 12: Introducing Our Gymnastics Class!

Our August Specialty Class is here by popular demand: Gymnastics! When it comes to all-around coordination, body control, and spatial awareness, gymnasts rule the athletic world. In CrossFit we might not ask you to do back handsprings, but having a good grasp of the fundamentals can be helpful with nearly every aspect of your movement,… Read more »

200806

CrossFit9 – CrossFit WOD Skill Death by Toes-to-Bar 15 Minute EMOM: 1st Min- 1 T2B 2nd Min- 2 T2B Increase by 1 rep each minute til 15. Metcon Metcon (AMRAP – Reps) 5 x 3:00 AMRAP: 15 front squats 15 box jumps *Max calorie row or ski for rest of time 2 minutes rest between… Read more »

200805

CrossFit9 – CrossFit WOD Skill Metcon (Weight) 16 minute alt EMOM: 1. 2-Way parking lot (80m) Single arm OH carry (R) 2. 20 KB swing 3. 2-Way parking lot (80m) Single arm OH carry (L) 4. 15 goblet squat Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP: 250m ski or 500m bike erg… Read more »