210509 – 9HIIT

May 9, 2021

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 Devil Press, 20 Jumping Lunges (or rev. lunge or split squat)

4 Single arm Devil Press, 20 Jumping Lunges

6 Single arm Devil Press, 20 Jumping Lunges

Continue to add (2) Swings per round

*Every 2 minutes: 100m run

Rest 2:00

Finisher:

100 sit-ups

50 lying leg raises

50 calorie ski or bike erg

210508

May 8, 2021

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

May 7, 2021

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

May 6, 2021

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

May 5, 2021

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. 🇺🇸

🔗 Hit the link in bio to listen on your favorite podcast platform. 🎧

LISTEN + SUBSCRIBE

Find #9Nation Podcast on Apple Podcasts, Google Podcasts, Spotify, Anchor.fm, and more!

LISTEN HERE

0:00 – LMNT Electrolytes for sale at CF9

1:50 – Why you need salt/sodium

4:00 – Clean electrolytes 

4:50 – LMNT flavors

7:30 – Dane’s muscle cramp story

8:30 – New “chalk socks” at CF9

11:25 – Victory Grips at CF9

12:15 – CF9 Victory Grips 10% Discount Code: “Crossfit9-10”

12:45 – Memorial Day Murph Event (link)

14:20 – Kipping Workshop (pull-ups, toes to bar) – Saturday May 8th at 11:30am 

16:50 – Breathwork Workshop – Sunday May 23rd at 11:30am

17:30 – What is the Breathwork Workshop???

20:30 – Specialty class change – Strongman with Coach Gabe

23:50 – Our new CrossFit Level 2 Coaches

29:00 – Feedback for us

LISTEN + SUBSCRIBE

Find #9Nation Podcast on Apple Podcasts, Google Podcasts, Spotify, Anchor.fm, and more!

LISTEN HERE

210505

May 5, 2021

CrossFit9 – CrossFit WOD

Metcon

Brehm (Time)

For Time:

10 Rope Climbs, 15″

20 Back Squats, 225#

30 Handstand Push-ups

40 Calorie Row
In honor of U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, CA, died on March 18, 2006
To learn more about Brehm click here
Scale appropriately

L1: 95/65

L2: 185/125

L3: 225/155

Finisher

Metcon (Time)

For time:

100 sit ups

50 russian twists (L+R=1)

50 bicep curls

210504

May 4, 2021

CrossFit9 – CrossFit WOD

Skill

Tempo Back Squat (5 x 4)

3 Count Descent

2 Count Hold

Fast Ascent
3 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)

210503

May 3, 2021

CrossFit9 – CrossFit WOD

Skill

Push Press (3 x 4)

Push Jerk (3 x 3)

Metcon

Metcon (Time)

For time:

10-8-6-4-2-4-6-8-10

OH squat

Calorie row or ski

Single arm alternating devil press

L1: 45/35; 15/10+

L2: 95/65; 35/25+

L3: 115/85; 50/35+

210501

May 1, 2021

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

In teams of 2:

15 minute AMRAP:

Partner A:

10 KB swings

8 toes to bar

6 shoulder to overhead

Partner B: Burpees

After partner A completes 1 round, partner B takes over while partner A moves to burpees. Continue switching for 15 minutes.

Then… In teams of 2

6 rounds for time:

Partner A: 400m run with WB

Partner B: max wallballs.

Once partner A comes back from run, partners switch. Each partner should complete 3 400m runs.

210430

April 30, 2021

CrossFit9 – CrossFit WOD

Skill

Turkish Get Up (6 x 2)

Metcon

Metcon (AMRAP – Rounds)

5 minute AMRAP:

Buy-in: 500m row

Then max rounds of: 30 DU, 15 squat clean (75/55)

Rest 90 seconds

5 minute AMRAP:

Buy-in: 500m row

Then max rounds of: 30 DU, 10 squat clean (95/65)

Rest 90 seconds

5 minute AMRAP:

Buy-in: 500m row

Then max rounds of: 30 DU, 5 squat clean (135/95)

L1: 45/35

L2: 75/55; 95/65; 135/95

L3: 95/65; 135/95; 155/105