191214 SANTA SLAM

December 14, 2019

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
80 Twinkly Toes to Bar
90 Santa Sit-ups
100 Wintry Walking Lunges

Deliver Santa’s Toys: 200m Elf Carry or Santa’s Toy Sack

191213

December 13, 2019

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 Weight
35 minute cap

Scale appropriately by bodyweight

191212

December 12, 2019

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)

191211

December 11, 2019

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 tricep pull down

**QuickHIIT: 15 minute AMRAP

191210

December 10, 2019

CrossFit9 – CrossFit WOD

Skill

Strict Press (6 x 2)

Metcon

Metcon (AMRAP – Reps)

4 rounds x 5 minute AMRAP:

Complete a buy in of 400m run or 500m row

In the remaining time complete:

15 burpees over bar

15 deadlift

L1: 45/35

L2: 185/125

L3: 205/135

191209

December 9, 2019

CrossFit9 – CrossFit WOD

Skill

Front Squat (3×5 @ 70%; 3×3 @ 80%; 3×1 @ 90%)

20 minutes to complete

Metcon

Metcon (Time)

For time:

1000m row

30 shoulder to overhead

40 ring dip

L1: 45/35

L2: 105/75

L3: 135/95; 20/15 ring muscle up
22 minute cap

**note on row pacing: 500m pace should be between 1:45 and 2:30 – 6 minute cap for 1000m

191207

December 7, 2019

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 2…

30 minute AMRAP:

100 wallball

100 box jump

100 KB swing

50 clean & jerk

L1: 45/35

L2: 95/65

L3: 135/95

191206

December 6, 2019

CrossFit9 – CrossFit WOD

Skill

Bench Press (1 rep max)

Metcon

Metcon (Time)

For time: (23min cap)

27* 21*15*9* 3

Thrusters

Burpees

*250m ski

L1: 45/35 or 35/20+ DB

L2: 75/55 or 40/30+ DB

L3: 95/65 or 50/35 DB

Finisher

200m Farmer Carry (Time)

L1: B/P

L2: G/Y

L3: R/G

191205

December 5, 2019

CrossFit9 – CrossFit WOD

Skill

Sumo Deadlift (6 x 2)

Metcon

Metcon (Time)

Pick your poison ☠️

Complete 3 of 4 work outs in 20 minutes.

1. 20 bar muscle up

L1: 40 pull-up

Metcon (Time)

2. 30 power snatch

L1: 45/35

L2: 115/85

Metcon (Time)

3. 300 double under

L1: 600 singles

Metcon (Time)

4. 50 calorie echo bike

L1: 30 calorie bike

191204

December 4, 2019

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

4 rounds, 1:00 at each station

1. Slam ball

2. Dips on bench

3. Sit-up

4. Skaters

5. Lunges

(transition within minute)

5 minutes rest

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

200m sled pull

400m row

400m backward run or 2 minutes on the echo bike

L2: Sled 2×45+

NOTE:

QuickHIIT & L1: 15 minute AMRAP