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
3 x 10 single leg deadlift (per leg)
5 rounds for time:
8 Front Squats
10 burpees over bar
40 double unders
L1: 45/35
L2: 95/65
L3: 135/95
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
1 squat clean
+ 2 hang power cleans
18 minute AMRAP:
200m run
20 Single arm hang clean + press
15 toes to bar
L1: 20/15+
L2: 35/25+
L3: 50/35+
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
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
Accessory: 3 x 10 bar or band good mornings
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
Accessory: 3 x 10 banded face pulls
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
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
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
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:
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.