200814

August 14, 2020

CrossFit9 – CrossFit WOD


Skill

Tempo Front Squat (4 x 6)


3 seconds down
3 second hold
Explosive up
4 x 12R/12L Monster Walks between

Metcon

Metcon (Time)


For time:
10-9-8-7-6-5-4-3-2-1
Power clean
HSPU

L1: 45/35
L2: 115/85
L3: 185/125

200813

August 13, 2020

CrossFit9 – CrossFit WOD

Skill

Push Press (3 x 4)

4 x 12 banded tricep pulldowns between sets of push press and push jerk

Push Jerk (3 x 2)

Metcon

Metcon (Time)

For time:

1 mile run or 2000m row

30 SDLHP

100 wallballs

L1: 45/35

L2: 95/65

L3: 135/95

200812

August 12, 2020

CrossFit9 – CrossFit WOD

Skill

Metcon (No Measure)

10 minutes to complete…

3 Supersets:

12 Sumo Romanian deadlift

16 Heavy DB reverse lunge

20 Stagger stance DB good morning (10R/10L)

Metcon

Metcon (No Measure)

A. 10 minute alt EMOM: (;40 work/:20 rest)

1. D-ball over shoulder

2. D-ball march

B. 10 minute AMRAP:

10/8 Calorie echo bike

20 Quadruped shoulder taps

*Split into two groups, one starts at A, the other starts at B.

200811

August 11, 2020

CrossFit9 – CrossFit WOD

Skill

Metcon (AMRAP – Reps)

12 minute alt EMOM:

1. 5 strict pull-ups

2. 7 ring dips

L1: 10 rack pull-ups; 10 box dips

L2: 5/7 strict pull-ups; 7 ring dips

L3: 7 strict pull-ups; 10 ring dips

Metcon

Metcon (Time)

27*21*15*9*3

Back Squat

Burpees

*250m ski or row

L1: 45/35

L2: 75/55

L3: 95/65

200810

August 10, 2020

CrossFit9 – CrossFit WOD

Skill

Overhead Squat (6 x 3)

Banded standing glute kickbacks 3 x 10R/10L

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Banded standing glute kickbacks 3 x 10R/10L,

200808

August 8, 2020

CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

For time:

50 double under

30 power snatch

30 push-ups

75 double under

20 hang power snatch

20 push-up

100 double under

10 squat snatch

10 push-ups

L1: 45/35 all

L2: 95/65; 105/75; 115/85

L3: 105/75; 115/85; 135/95

200807

August 7, 2020

CrossFit9 – CrossFit WOD

Skill

Tempo Deadlift (5 x 4)

Explosive up

1 count pause at top

3 count down

1 count pause at bottom
Banded hamstring curl 3 x 12

Metcon

Metcon (Time)

4 Rounds for Time:

400m run

12 strict press

24 sit-ups

L1: 45/35

L2: 75/55

L3: 95/65

#9Nation Podcast Episode 12: Introducing Our Gymnastics Class!

August 6, 2020

Our August Specialty Class is here by popular demand: Gymnastics!

When it comes to all-around coordination, body control, and spatial awareness, gymnasts rule the athletic world.

In CrossFit we might not ask you to do back handsprings, but having a good grasp of the fundamentals can be helpful with nearly every aspect of your movement, bodyweight or not.

Host-Coach Megan sits down with our resident gymnastic specialist, Coach Dane, to talk all about our newest class.

If you’re interested, join us Sundays 10:30 AM during August. Be sure to reserve your spot in Wodify, as spots fill up fast! Reservations open 48 hours ahead.

And don’t forget our quick announcements about restarting Grit Squad and t-shirt pre-orders.

LISTEN + SUBSCRIBE

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

Click here to find us on your favorite podcast platform.

LISTEN HERE

SHOW NOTES

00:00 – Announcements: Grit Squat + T-shirt orders

00:55 – Intro

01:27 – New gymnastics class! What, when & why?

02:24 – What are gymnastics in the scope of CrossFit?

03:00 – What the flow of the first gymnastic class looked like.

04:25 – Who is this class for?

04:50 – What can gymnastics do for athletes in an everyday WOD setting, even if we don’t feel like the most advanced athletes in the gym?

06:15 – Injury prevention

07:00 – Losses in gymnastic skills during quarantine: Blame the chalk

7:58 – The CrossFit pyramid, where gymnastics fall 

9:30 – What to expect when walking into the gymnastics class

11:00 – Memorable moments of the first class

12:00 – Don’t forget to reserve your spot! + Outro

200806

August 6, 2020

CrossFit9 – CrossFit WOD

Skill

Death by Toes-to-Bar

15 Minute EMOM:

1st Min- 1 T2B

2nd Min- 2 T2B

Increase by 1 rep each minute til 15.

Metcon

Metcon (AMRAP – Reps)

5 x 3:00 AMRAP:

15 front squats

15 box jumps

*Max calorie row or ski for rest of time

2 minutes rest between AMRAPs

L1: 45/35

L2: 115/85

L3: 155/105
Score = # of calories accumulated over 5 rounds

200805

August 5, 2020

CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

16 minute alt EMOM:

1. 2-Way parking lot (80m) Single arm OH carry (R)

2. 20 KB swing

3. 2-Way parking lot (80m) Single arm OH carry (L)

4. 15 goblet squat

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP:

250m ski or 500m bike erg

8 strict pull-ups (L1: 10 rack pull-ups)

12 push-ups (L3: deficit push-ups with plate)

16 banded face pulls