CrossFit9 – CrossFit WOD Metcon White (Time) 5 Rounds for time of: 3 Rope Climbs, 15′ 10 Toes-To-Bar 21 Walking Lunge Steps (45# plate overhead) 400m runIn honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011To learn more about White click here
210511
CrossFit9 – CrossFit WOD Skill Bench Press (4 x 8) Or DB floor press Accessory: single arm high pull 3 x 10 per arm Bench Press (4 x 8) Or DB floor press Accessory: single arm high pull 3 x 10 per arm Metcon Metcon (AMRAP – Reps) 27*21*15*9* Deadlift Push-ups *40 double unders L1:… Read more »
210510
CrossFit9 – CrossFit WOD Skill Back Rack Lunge (4 x 8 (per leg)) Reverse lunge Complete all reps on weaker side, repeat on stronger side. Accessory: Banded glute bridge 3 x 15 Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP: 30 wallballs 20 calorie ski erg or row 10 shoulder to overhead L1:… Read more »
210509 – 9HIIT
CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Reps) 12 minute AMRAP: 2 DB Snatch, 20 Lateral Hops 4 DB Snatch, 20 Lateral Hops 6 DB Snatch, 20 Lateral Hops Continue to add (2) DB Snatch per round *Every 2 minutes: 20 ground to jump + touch Rest 2:00 12 minute AMRAP: 2 Single arm… Read more »
210508
CrossFit9 – CrossFit WOD Metcon Metcon (Time) In Teams of 2… For time: 100 air squats 40 power snatches 100 air squats 60 toes to bar 100 air squats 80 burpees 100 air squats 100 calorie row L1: 45/35 L2: 95/65 L3: 115/85 Finisher 1-Mile Run (Time) Max Effort 1-Mile Run
210507
CrossFit9 – CrossFit WOD Skill Sumo Deadlift (6 x 2) Accessory: Deficit single leg calf raises 3 x 10-15 per leg (bodyweight or add a DB as needed) Metcon Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP: 400m run 20 back rack lunges (10R/10L) 20 box jumps L1: 45/35 L2: 75/55 L3: 95/65
210506
CrossFit9 – CrossFit WOD Skill Metcon (Weight) 12 minute EMOM: 3 hang squat cleans L1: 95/65 L2: 135/95+ L3: 185/125+ Metcon Metcon (Time) 4 rounds for time: 100m farmer carry 25 KB swing 12 alternating pistol squats L1: B/P L2: G/Y L3: R/G
#9Nation Podcast Ep. 30 CF9 Updates and Events
Memorial Day #Murph is coming up fast! But whether it’s your first time or your tenth, a little preparation goes a long ways towards a good experience. On this week’s #9NationPodcast, Dane and Kyle discuss upcoming workshops, gear, and tips to make May the month you successfully prep for this notorious Hero WOD. 🇺🇸 🔗… Read more »
210505
CrossFit9 – CrossFit WOD Metcon Brehm (Time) For Time: 10 Rope Climbs, 15″ 20 Back Squats, 225# 30 Handstand Push-ups 40 Calorie RowIn honor of U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, CA, died on March 18, 2006To learn more about Brehm click hereScale appropriately L1: 95/65 L2: 185/125 L3: 225/155 Finisher Metcon… Read more »
210504
CrossFit9 – CrossFit WOD Skill Tempo Back Squat (5 x 4) 3 Count Descent 2 Count Hold Fast Ascent3 x 10 stagger stance RDL (per leg) Metcon Metcon (Time) 10 RFT: 100m run 4 deadlift 8 pull-ups L1: 95/65; 8 rounds for time L2: 225/155 L3: 255/185 Finisher Double-Unders (2 minutes max double unders)