210315

CrossFit9 – CrossFit WOD Skill Back Rack Lunge (4 x 10 (5R/5L)) Complete all reps on weaker side, then stronger side. Accessory: DB stagger stance RDL 3 x 8-12 Metcon Metcon (Time) 10 rounds for time: 100m run 5 burpee box jumps 10 front squats L1: 45/35 L2: 75/55 L3: 105/75

210314 – 9HIIT

CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Reps) 14 minute AMRAP: 750m bike erg 40 air squats 30 KB swings 20 weighted step ups Rest 2 minutes 14 minute AMRAP: 200m run 25 hanging knee raise 20 box jumps or plyo step-ups 8 devil press

210313

CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) 30 minute AMRAP; In Teams of 2: 1000m row 40 front rack lunges 40 toes to bar 40 KB swings L1: 45/35; B/P L2: 95/65; G/Y L3: 135/95; R/G

210312

CrossFit9 – CrossFit WOD Skill Turkish Get Up (6 x 2 (1L/1R) ) Metcon Crossfit Games Open 21.1 RX (Ages 16-54) (Time) For Time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15 wall walks 150 double-unders 21 wall walks 210 double-unders Time… Read more »

210311

CrossFit9 – CrossFit WOD Skill Deadlift (5 x 5) Accessory: 3 x 1 minute KB rack wallsit Metcon Metcon (Time) For time: 1 mile run 75 wallballs 30 shoulder to overhead L1: 45/35 L2: 95/65 L3: 115/85

#9Nation Podcast Ep. 22 News Updates and Q&A

🔥On this episode of the #9Nation podcast, your burning questions get answers! 🙌🏼 🙋🏼‍♀️ Catch this Q+A episode with Coach Kyle and Coach Dane, addressing sumo vs. conventional deadlifts, why we overhead squat, and what the heck is happening with the CrossFit Open⁉️ LISTEN + SUBSCRIBE Find #9Nation Podcast on Apple Podcasts, Google Podcasts, Spotify,… Read more »

210310

CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) WEDNESDAY METCON: 15 minute AMRAP: 200m Farmer Carry 20 Hollow rocks 12 Bench Press L1: 45/35; B/P L2: 135/65; G/Y L3: 155/95; R/G 2 minutes rest 15 minute AMRAP: 4 HSPU 8 alternating pistols 12 burpees to plate 40 double unders

210309

CrossFit9 – CrossFit WOD Skill Tempo Back Squat (5 x 5) 3 Count Descent 2 Count Hold Fast AscentAccessory: 3 x 10-15 DB RDL Metcon Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP: 18/15 calorie echo bike or 25/20 calorie bike erg (damper 5+) 15 box jumps 12 deadlifts L1: 95/65 L2: 205/135 L3:… Read more »

210308

CrossFit9 – CrossFit WOD Skill Push Press (4 x 3) Push Jerk (3 x 2) Metcon Metcon (Time) 5 rounds for time: 300m row or ski 8 hang power clean 10 back squat L1: 45/35 L2: 105/75 L3: 135/95

210306

CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) In Teams of 2… 30 minute AMRAP: 40 power clean 40 burpees 40 SH2OH 40 pull-ups L1: 45/35 L2: 95/65 L3: 135/95