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
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
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 tricep pull down
**QuickHIIT: 15 minute AMRAP
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
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
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
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
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
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