210206

February 6, 2021

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: 45/35

L2: 95/65

L3: 115/85

Finisher:

100 sit-ups

50 bicep curls

50 tricep extensions

210205

February 5, 2021

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 ski* or row

9 front squats

L1: 45/35

L2: 95/65

L3: 135/95

*ski preferred

210204

February 4, 2021

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

February 3, 2021

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.

0:00 – Intro to the CF9 Instagram Takeover

1:00 – Behind the scene nerves

2:00 – Dane’s nutritious breakfast

2:51 – MyZone pairing to Garmin watches

4:21 – Being too fit?!?

5:25 – Intro to the questions

6:33 – Abs in the kitchen or the gym?

8:48 – Alcohol, goals, lifestyle, and Dane’s drink of choice

12:10 – Bad boys, bad boys, bad boys…

14:02 – Meal habits, fasting, food options, fuel the body

16:55 – Mental toughness, books, podcasts

22:20 – Interest in gymnastics and bodyweight skills 

23:52 – Handstands and “falling well” in gymnastics class

25:00 – Conclusion (and one final “bad boys”)

Listen And subscribe

Listen Here!

210203

February 3, 2021

CrossFit9 – CrossFit WOD

Skill

500m Row (Time)

Max Effort 500m Row
4 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

L3: 115/85; 5/3 bar muscle ups

210202

February 2, 2021

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

210201

February 1, 2021

CrossFit9 – CrossFit WOD

Skill

Back Squat (6 x 2)

Accessory: Calf raises 3 x 10-15 per leg (from deficit, bodyweight)

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

50 double unders

20 push-ups

12 snatches

L1: 45/35

L2: 95/65

L3: 115/85; 75 double unders, 25 push-ups each round

210130

January 30, 2021

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

In Teams of 2

30 minute AMRAP:

120 air squats

100 sit-ups

80 KB swing

60 calorie row

30 deadlift

L1: 45/35; B/P

L2: 205/135; G/Y

L3: 225/155; R/G

210129

January 29, 2021

CrossFit9 – CrossFit WOD

Skill

800m Run (Time)

Max Effort 800m Run
3 rounds; rest 3 minutes between each round. Score = slowest round

Metcon

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Or: CrossFit Games Open 15.4 Scaled (AMRAP – Reps)

8 minutes of:

10 push presses

10 cleans

Men push press 95 lb. and clean

115 lb.

Women push press 65 lb. and

clean 75 lb.

210128

January 28, 2021

CrossFit9 – CrossFit WOD

Skill

Tempo Deadlift (5 x 4)

Explosive up

1 count pause at top

3 count down

1 count pause at bottom
3 x 10 cossack squats (per leg)

Metcon

Metcon (AMRAP – Reps)

8 minute AMRAP:

10-9-8-7-6-5-4-3-2-1

Sumo deadlift high pull Burpees over bar

*In remaining time: Max double unders

L1: 45/35

L2: 75/55

L3: 95/65

Rest 3 minutes

8 minute AMRAP:

10-9-8-7-6-5-4-3-2-1

Back squat

Toes to bar

*In remaining time: Max slam balls

L1: 45/35

L2: 95/65

L3: 115/85