CrossFit9 – CrossFit WOD
Strength
Back Squat (6 x 3)
3 sec down
2 sec pause
Fast up
Metcon
Metcon (Time)
16 Minute AMRAP
200m run
12 deadlifts
15 pull-ups
L1: 95/65
L2: 205/135
L3: 205/135; unbroken DLs; 7/5 BMU
3 sec down
2 sec pause
Fast up
16 Minute AMRAP
200m run
12 deadlifts
15 pull-ups
L1: 95/65
L2: 205/135
L3: 205/135; unbroken DLs; 7/5 BMU
AMRAP
In Teams of 2,
Relay style
30 minute AMRAP:
100m run
5 Power clean
6 burpees over bar
L1: 45/35
L2: 115/75
L3: 155/105
20 Minute AMRAP
100 Farmer carry
10 Bench Press
10 Pull-Ups
L1: B/P
L2: G/Y
L3: R/G
Increasing in weight each set
Score is heaviest weight for the complex
For Time
Buy In: 400 Run
5 Rounds:
10 D-ball to shoulder (heavy)
25 Sit-ups
Cash Out: 400 Run
L2: 70/50+
25 Minute AMRAP
30 Cal Row
20 Push-up
10 Sumo Deadlift High Pull (95/65)
One Way Sled Push (4/5 x 45)
90-95%
For Time:
1000m Bikerg
15 thruster
1000 bikerg
12 Thruster
1000 Bikerg
9 Thruster
L1: 45/35 or DB – Try to get heavier round
L2: 75/55; 95/65; 115/75
L3: 95/65; 115/75; 135/95
30 Minute EMOM
2 Clean and Jerks
L1: 45/35
L2: 115/75+
L3: 165/125+
50-40-30-20-10
Double-unders
Sit-ups
Tell your friends and family: Santa Slam 2023 is almost here! You’re invited to our 11th annual holiday workout and charity bash.
Please note we will not have regular classes in lieu of this event.
We’re proud to support the amazing toy drive efforts of St. Petersburg Fire + Rescue. For the 11th year, they will use your donations to brighten the holidays of families in need right here in St. Pete. https://bit.ly/416sJY9
In Elf Teams of Two*, For Fun:
Get on Santa’s Nice List: 800m Reindeer Run
100 Arctic Air Squats
90 Kwanzaa KB Swings
80 Twinkly Toes to Bar
70 Wall Snow Balls
60 Ho Ho Ho! Burpees
50 Calorie Reindeer Row or Snow Ski
60 Chimney Chin-ups
70 Gift Box Jumps
80 Plum Pudding Push-ups
90 Santa Sit-ups
100 Wintry Walking Lunges
Deliver Santa’s Toys: 200m Elf Carry or Santa’s Toy Sack
*Or Three!
Find 1 rep max of the snatch complex:
1 snatch high pull
1 low hang squat snatch (below the knee)
1 squat snatch (from the floor)
20 minutes to work.
For time:
Buy in: Accumulate one-minute in an L-Hold or Handstand Hold
Then 5 rounds:
5 Hang power snatches
10 Bar-facing burpees
Cash-out: Accumulate one-minute in an L-Hold or Handstand Hold
L1: 45/35, Plank or tuck hold
L2: 95/75, L-Hold
L3: 135/95, Handstand Hold