CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
In Elf Teams of Two*, For Fun:
Get on Santa’s Nice List: 400m Reindeer Run (together, no bands this year)
100 Arctic Air Squats
90 Kwanza KB Swings
80 Plum Pudding Push-ups
70 Wall Snowballs
60 Calorie Elf Echo Bike
50 Ho Ho Ho! Burpees
60 Calorie Rudolph Row or Snow Ski
70 Gift Box Jumps
80 Saint Nick Slam Balls
90 Santa Sit-ups
100 Wintry Walking Lunges
*Each elf with their own equipment; one partner works at a time
40 minute cap
CrossFit9 – CrossFit WOD
Skill
Sumo Deadlift (5 x 2)
Accessory: Bar good mornings 3 x 12
Metcon
Metcon (Time)
4 rounds for time:
12 overhead squat
15 T2B
20 box jump
L1: 45/35
L2: 95/65
L3: 115/85
CrossFit9 – CrossFit WOD
Skill
Bench Press (6 x 3)
* must wipe bench and bar between each set if sharing
Accessory: 3 x 12 banded pull-aparts
Metcon
Metcon (AMRAP – Reps)
8 minute AMRAP:*
10-9-8-7-6-5-4-3-2-1
Burpees
Snatches
*Finish time with max double unders
L1: 45/35
L2: 95/65
L3: 115/85
Rest 3 minutes
Score = number of double unders
Metcon (AMRAP – Reps)
8 minute AMRAP:*
10-9-8-7-6-5-4-3-2-1
Back squat
Pull-ups
*Finish time with max muscle ups or ring dips
L1: 45/35
L2: 95/65
L3: 115/85
Score = number of muscle ups or ring dips
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
14 minute AMRAP:
8/10 calorie echo bike
12 DB box step ups
100m farmer carry
Rest 2 minutes
14 minute AMRAP:
20 bicep curls with bar
20 abmat sit-ups
200m ski
CrossFit9 – CrossFit WOD
Skill
Clean Complex (15 minute EMOM)
5 deadlift
+ 5 power clean
+ 5 push jerk
L1: 45/35
L2: 95/65
L3: 135/95
all movements in the same minute
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
400m run
10 SDLHP
20 wallballs
L1: 45/35
L2: 95/65
L3: 105/75
CrossFit9 – CrossFit WOD
Skill
Front Squat (5 x 5)
Accessory: 3 x 10 single leg deadlifts (per leg)
Metcon
Metcon (Time)
6 rounds for time:
250m row
10 back rack lunges (10R/10L)
8 HSPU
L1: 45/35
L2: 115/85
L3:135/95
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
30 minute AMRAP:
50 air squats
50 DUs
40 toes to bar
50 DUs
30 calorie row
50 DUs
20 burpees over bar
50 DUs
10 power snatches
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Skill
Deadlift (5 x 5)
3 x 12 Cossack squats
Metcon
Metcon (Time)
4 rounds for time:
400m run
12 bench press
20 wallballs (20/14#)
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Skill
Metcon (AMRAP – Reps)
12 minute alternating EMOM:
1. 100m run (fast)
2. 10 HSPU
L1: seated strict press
L2: kipping hspu
L3: strict hspu
Metcon
Metcon (Time)
5 RFT:
18/15 calorie assault bike
5 squat cleans
3/2 bar muscle up
L1: 45/35
L2: 105/75
L3: 185/125
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
30 minute AMRAP:
200m farmer carry
20 front rack lunges
20 bent over row
20 ab rollouts with bar or roller
10 calorie echo bike
L1: 45/35 (ab roller)
L2: 95/65 (must use at least 15# plates for ab rollouts)
L3: 115/85