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
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
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
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
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!
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!
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
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)
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+
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.
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