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)
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.
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
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
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
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
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
- Mindset by Carol Dweck
- Grit by Angela Duckworth
- The Obstacle Is The Way by Ryan Holiday
- Ego Is The Enemy by Ryan Holiday
- Range by David Epstien
- Chasing Excellence with Ben Bergeron
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
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
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
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