Announcements
Thanksgiving Weekend Hours
We’re OPEN all Thanksgiving weekend. Please note our special hours Wednesday evening, Thanksgiving Day, and Black Friday.
Details:https://bit.ly/CF9Thx22
Reserve Your Spot
in Wodify for our 4th annual Turkey Trot.
Bring your family and a perishable food item to donate to Saint Pete Free Clinic!
CrossFit9 – CrossFit WOD
Weightlifting
Metcon (Weight)
12 minute EMOM:
1 power clean
+ 1 hang squat clean
L1: 45/35+
L2: 115/85+
L3: 185/125+
Metcon
Metcon (Time)
4 rounds for time: (20 min cap)
100m farmer carry
10 bench press
20 sit-ups
25 air squats
L1: 45/35
L2: 135/75+; G/Y
L3: 165/95+; R/G
Announcements
Thanksgiving Weekend Hours
We’re OPEN all Thanksgiving weekend. Please note our special hours Wednesday evening, Thanksgiving Day, and Black Friday.
Details:https://bit.ly/CF9Thx22
CrossFit9 – CrossFit WOD
Strength
Strict Press (4 x 8)
Accessory: 3 x 12 lateral raise
Metcon
Metcon (Time)
For time:
50 deadlift
50 slam balls
50 HSPU
*5 burpees every time you break up a movement.
L1: 95/65; seated strict press or regular push-ups
L2: 205/135
L3: 225/155
22 minute time cap
Compare to 201123
CrossFit9 – CrossFit WOD
Strength
Back squat cycle week 2
Tempo Back Squat (4 x 5)
3 Count Descent
2 Count Hold
Fast Ascent
Accessory: 3 x 12 weighted/banded good mornings
Metcon
Metcon (Time)
3 rounds for time:
400m run
15 power snatches
15 toes to bar
L1: 45/35
L2: 95/65
L3: 115/85
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of 2:
30 minute AMRAP:
4-way sled push across parking lot
30 front rack lunges (30R/30L)
40 pull-ups
30 thrusters
400m run (together)
L1: 45/35
L2: 95/65; 3/2 x 45lb plate
L3: 115/85; 4/3 x 45lb plate
CrossFit9 – CrossFit WOD
Metcon
Extend warm-up into heavy clean practice
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP:
3 squat cleans
6 burpees over bar
15 box jumps
L1: 95/65
L2: 135/95
L3: 185/125
Finisher
Metcon (Time)
“ACID BATH”
For time: (As fast as possible)
500m ski
500m row
1000m bike erg
CrossFit9 – CrossFit WOD
Strength
Deadlift (4 x 5)
Metcon
Metcon (Time)
For time:
8/6 calorie echo bike or ski
1 shoulder to overhead
1 toes to bar
8/6 calorie echo bike or ski
2 shoulder to overhead
2 toes to bar
…
8/6 calorie echo bike or ski
10 shoulder to overhead
10 toes to bar
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
For time:
1000m row or ski
75 wallballs (20/14#)
400m sled pull
75 KB swings
10 ring muscle-ups
L1: B/P (25/20); 1×45# plate; 30 ring dips
L2: G/Y (50/35); 2×45#/45#+25#
L3: R/G (Russian); 3 x 45#/2 x 45#
CrossFit9 – CrossFit WOD
Strength
Bench Press (4 x 8-10)
Accessory: 3 x 12 banded pull aparts
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
CrossFit9 – CrossFit WOD
Strength
Tempo Back Squat (4 x 5)
3 Count Descent
2 Count Hold
Fast Ascent
Accessory: 3 x :30 banded clamshell hold (per side)
Metcon
Metcon (Time)
For time:
Buy in: 1000m row
Then, 3 rounds:
12 deadlifts
15 handstand push-ups
L1: 95/65
L2: 205/135
L3: 225/155
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of 2:
26 minute AMRAP:
15 hang power cleans
30 pull-ups
45 calorie echo bike
60 wallballs
L1: 45/35, rack pull-ups, toe-assisted
L2: 115/85
L3: 155/105