210210

February 10, 2021

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:

1. 250m bike erg sprint (damper on 4+) or 6/5 calorie echo bike. (L3: 8/7 calorie echo bike)

2. 8 Burpees to plate (L3: 10 burpees to plate)

210209

February 9, 2021

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 in 5 minutes.

5 Minute Ski Test (AMRAP – Reps)

As many calories as possible in 5 minutes.

210208

February 8, 2021

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

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