CrossFit9 – CrossFit WOD Skill Clean and Jerk Complex (In 10 minutes EMOM: work up to heavy singles) 2 Cleans + 1 JerkSquat or power Metcon Metcon (AMRAP – Reps) 10 minute AMRAP: 2*4*6*8*10*12*14 Back rack reverse lunges *200m run Rest 2 minutes 10 minute AMRAP: 8 bench press 200m ski L1: 45/35 L2: 95/65+… Read more »
210210
CrossFit9 – CrossFit WOD Skill Carry Complex (Time) SKILL 3-4 Rounds: 100m farmer carry 100m front rack carry 100m single arm OH carry (50m R/50m L) (Try to go unbroken within the round) Rest 1 minute between rounds L1: B/P L2: Y/B L3: G/Y 20 minute cap Metcon Metcon (No Measure) 14 minute alternating EMOM:… Read more »
210209
CrossFit9 – CrossFit WOD Skill Back Squat (1RM – work up to today’s one rep max) Metcon Metcon (Time) “The Quick and the Dead” For Time: 3-9-15-21-15-9-3 Deadlifts Box Jumps (24/20 in) L1: 45/35 L2: 205/135 L3: 225/155 Finisher Choose One: 5 Minute Double Under Test (AMRAP – Reps) As many double unders as possible… Read more »
210208
CrossFit9 – CrossFit WOD Skill Metcon (Weight) 5 supersets: 5 push press 5-8 strict pendlay row (with same weight or slightly less) () Metcon Metcon (Time) 6 rounds for time: 500m bike erg 5 squat snatch 20 wallballs L1: 45/35; power snatch L2: 105/75 L3: 135/95
210206
CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) Alternate as many rounds as possible for 25 minutes: Partner 1 completes… 15 hang power cleans 7 burpees 15 box jumps While Partner 2 completes maximum calories on the echo bike. (Echo preferred, may use bike erg on high resistance if necessary) Switch. L1:… Read more »
210205
CrossFit9 – CrossFit WOD Skill Sumo Deadlift (6 x 2) Between sets: 4 x 8 (per leg) Stagger stance good mornings Metcon Metcon (Time) For Time: 800m ski* or row 21 front squats 600m ski* or row 18 front squats 400m ski* or row 15 front squats 200m ski* or row 12 front squats 100m… Read more »
210204
CrossFit9 – CrossFit WOD Skill Bench Press (5 x 4) 3 x 10-15 Banded pull aparts Metcon Metcon (Time) For time: 1 mile run 50 shoulder to overhead 50 toes to bar L1: 45/35 L2: 95/65 L3: 135/95
#9Nation Podcast Ep. 18 Coach Dane’s Instagram Takeover
In this episode, Dane and Kyle recap Dane’s recent CF9 Instagram Takeover. They take a deeper dive into some of the questions asked to Dane throughout the day, and discuss some funny moments behind the scenes. Find us on your favorite podcast platform! Show Notes 0:00 – Intro to the CF9 Instagram Takeover 1:00 -… Read more »
210203
CrossFit9 – CrossFit WOD Skill 500m Row (Time) Max Effort 500m Row4 rounds x 500m row Rest 90 seconds between Score = slowest round Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP: 200m *heavy* single arm farmer carry 20 back rack lunges (10R/10L) 10 strict pull-ups or rack pull-ups L1: 45/35 L2: 95/65… Read more »
210202
CrossFit9 – CrossFit WOD Skill Metcon (Weight) 3-4 Supersets: 8-12 Strict Press 12-15 Lateral raise 12-15 Hammer curl Metcon Metcon (AMRAP – Reps) 5 rounds x 3 minute AMRAP: 15 Deadlift 15 Box jumps Max calorie echo bike or ski 90 seconds rest between L1: 95/65 L2: 205/135 L3: 225/155 Score = toal reps