2112010

CrossFit9 – CrossFit WOD

Skill

Overhead Squat (6 x 3)

3 x 10 single leg deadlift (per leg)

Metcon

Metcon (Time)

5 rounds for time:

8 Front Squats

10 burpees over bar

40 double unders

L1: 45/35

L2: 95/65

L3: 135/95

211210 – 9FIT

CrossFit9 – 9FIT

Metcon

Metcon (AMRAP – Reps)

Alternating Stations (6 rounds of :40 work/:20 rest at each station – 3 of each movement)

1A. Bicep curl

1B. Push press

2A. Bent over row

2B. Box dips

3A. Calorie ski

3B. Burpees

4A. Battle rope wave

4B. Battle rope jumping power slam

8 minute AMRAP:

150m ski

15 push-ups

15 ring rows or pull-ups

211209

CrossFit9 – CrossFit WOD

Skill

Squat Clean Complex (18 minutes to work up to a heavy single complex)

1 squat clean

+ 2 hang power cleans

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

200m run

20 Single arm hang clean + press

15 toes to bar

L1: 20/15+

L2: 35/25+

L3: 50/35+

211209 – 9FIT

CrossFit9 – 9FIT

Metcon

Metcon (AMRAP – Reps)

2 Rounds x 2 minute AMRAP:

Each AMRAP starts with a 100m run or 250m bike erg sprint

Then max reps of:

AMRAP 1: Wallballs

AMRAP 2: MB cleans

AMRAP 3: MB slam with broad jump

AMRAP 4: Russian twists with ball

AMRAP 5: Skater jumps with floor touch

*Rest 30 seconds between AMRAPs

**Rest 1 minute after AMRAP 5, then return to AMRAP 1 and repeat

Finisher:

7 Minute AMRAP:

20 oblique heel reaches

20 alternating v-ups

20 sit-ups

20 plank shoulder taps

211208

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

30 minute AMRAP:

200m farmer carry

50 air squats

30 KB swing

3 rope climbs

L1: B/P; 6 ground to standing

L2: G/Y

L3: R/G

211207

CrossFit9 – CrossFit WOD

Skill

Back Squat (6 x 2)

Accessory: 3 x 10 bar or band good mornings

Metcon

Metcon (Time)

For Time:

55 Calorie Echo Bike

55 Wall balls (20/14#)

55 Deadlifts

55 Handstand Push-ups

L1: 95/65; regular push-ups or pike push-ups

L2: 205/135

L3: 225/155

211206

CrossFit9 – CrossFit WOD

Skill

Strict Press (3 x 5)

Accessory: 3 x 10 banded face pulls

Pendlay Row (3 x 8-10)

Metcon

Metcon (Time)

4 rounds for time:

20/16 calorie row or ski

20 front rack lunges

10 shoulder to overhead

L1: 45/35

L2: 95/65

L3: 115/85

211204

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 2…

28 minute AMRAP:

400m run (together)

50 front squats

50 push-ups

50 sit-ups

50 box jumps

L1: 45/35

L2: 95/65

L3: 135/95

211203

CrossFit9 – CrossFit WOD

Skill

Sumo Deadlift (6 x 2)

Metcon

Metcon (AMRAP – Reps)

5 x 3 minute AMRAP:

250m row or ski

15 hang power snatch

Max toes to bar

Rest 90 seconds between AMRAPs.

L1: 45/35

L2: 75/55

L3: 95/65

Score = total reps of toes to bar over 5 rounds

Santa Slam Toy Drive + Community Workout 2021

Anyone can join us for a workout with donation of a new, unwrapped toy, or minimum $20 cash. All of it will be distributed to local families in need by our friends at St. Petersburg Fire Rescue.

Join us Saturday, December 11, 2021:

  • Doors Open at 8:30am
  • Workout at 9:00
  • Holiday afterparty to follow!

We're total suckers for a great Christmas costume, too. So come dressed in your holiday best! (Expect to see lots of people there with actual bells on, along with ugly holiday sweaters and Christmas onesies.)

The more the merrier. Grab your family and friends and let's stack up those gifts for our neighbors in need. Spread some holiday love through our beloved St. Pete community.

We hope you'll stick around for our traditional Santa Slam tailgate afterparty! Bring your refreshments of choice and snacks to share.

Reserve online for a super easy check-in:

Santa Slam Toy Drive CrossFit9 St Pete FL
Santa Slam Toy Drive CrossFit9 St Pete FL
Santa Slam Toy Drive CrossFit9 St Pete FL
Santa Slam Toy Drive CrossFit9 St Pete FL
Santa Slam Toy Drive CrossFit9 St Pete FL
Santa Slam Toy Drive CrossFit9 St Pete FL
Santa Slam Toy Drive CrossFit9 St Pete FL
Santa Slam Toy Drive CrossFit9 St Pete FL
Santa Slam Toy Drive CrossFit9 St Pete FL

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