Category: Uncategorized

CrossFit9 – CrossFit WOD Metcon 12 Days of Christmas (Time) 1 Rope climb 2 Power clean 3 Front Squat 4 Shoulder to overhead 5 Burpees over bar 6 Front rack lunges (3/3) 7 Sit-ups 8 KB swings 9 Pull-ups 10 Calorie bike or ski 11 Toes to bar 12 D-ball to shoulder First, do one… Read more »

CrossFit9 – CrossFit WOD Skill Push Jerk (1 rep max) 18 minutes to find today’s 1RM Metcon Metcon (AMRAP – Rounds and Reps) 3 rounds x 7 minute AMRAP: 14 box jump (24/20in) 10 wall ball (20/14#) 8 hang power snatch Rest 3 minutes between rounds *pick up where you left off* L1: 45/35 L2:… Read more »

CrossFit9 – CrossFit WOD Skill Metcon (AMRAP – Reps) Gymnastic practice 10 minute EMOM: :30 sec work/:30 rest L1: assisted dips L2: ring dips L3: ring muscle up Metcon Metcon (AMRAP – Rounds and Reps) 24 minute AMRAP: 500 bike erg or 200m ski 10 back squat 10 HSPU L1: 45/35 L2: 105/75 L3: 135/95;… Read more »

CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Reps) 3 rounds x 1 minute each stations: 1.) ski or echo bike Rest 1 minute 2.) DB snatch (R) Rest 1 minute 3.) DB snatch (L) Rest 1 minute 4.) Burpees Rest 1 minute 5.) Bar Thruster (empty bar) Rest 1 minute *(Quick HIIT: 2 rounds)… Read more »

CrossFit9 – CrossFit WOD Skill Metcon (Weight) 12 minute EMOM: ODD: 5 bench press (70% of your 1RM) EVEN: 100m single arm OH carry (50m/side) L1: plate or DB carry L2: 35/25 or Y/B L3: 50/35+ or G/Y Metcon Metcon (Time) 3 rounds for time: (21 minute cap) 500m row 15 clean & jerk 400m… Read more »

CrossFit9 – CrossFit WOD Skill Back Squat (2×5 @ 60%; 2×4 @ 70%; 2×3 @ 80%; 2×2 @ 90%) Metcon Metcon (Time) 4 rounds for time: 75 double unders 30 sit-up 13 deadlift L1: 45/35; single unders L2: 185/125 L3: 205/135; 100 DU

CrossFit9 – CrossFit WOD Metcon Metcon (Time) In Elf Teams of Two*, For Fun: Get on Santa’s Nice List: 800m Reindeer Run 100 Penguin Partner Tosses 90 Kwanzaa KB Swings 80 Plum Pudding Push-ups 70 Tannenbaum Touch & Jump 60 Ho Ho Ho! Burpees 50 Calorie Reindeer Row 60 Chimney Chin-ups 70 Gift Box Jumps… Read more »

CrossFit9 – CrossFit WOD Skill 800m Run (Time) Max Effort 800m Run Metcon Linda (Time) 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body Weight35 minute cap Scale appropriately by bodyweight

CrossFit9 – CrossFit WOD Skill Overhead Squat (5 x 2) Metcon Metcon (Time) 5 rounds for time: (25 minute cap) 1000m bike erg (3 min cap) 24 front rack lunges 13 HSPU L1: 45/35; 800m bike L2: 95/65 L3: 115/85; 10 HSPU (strict)

CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Reps) 3 rounds x 1 minute stations: 1. bike erg or ski 2. slam ball 3. air squat 4. plate clean & jerk (45/35) 5. plank 6. rest Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP: 2-way sled push (45×2) 350m row 15 push-up 30 banded… Read more »