CrossFit9 – WOD
Metcon
Metcon (Time)
At home for fun:
100 lunges
75 sit-up
50 air squat
25 burpees
CrossFit9 – WOD
Metcon
Metcon (Time)
For time:
25 calorie row
25 pull-up
25 KB or DB deadlift
25 box jump
25 slam ball
25 T2B (L1: knee up)
25 KB or DB clean
25 ab roller
25 wallball
25 KB swing
25 HSPU
25 air squat
25 DU
25 KB/DB SH2OH
25 calorie ski
25 push-up
25 sit-up
25 ground to jump + touch
25 hollow rock
25 calorie bike erg
25 V-up
25 burpees
25 goblet squat
25 calorie assault bike
Cash out: 400m run
L2: G/Y
CrossFit9 – WOD
Metcon
Metcon (Time)
12 Days of Christmas:
100m run
2 ring muscle up (or 4 ring dips)
3 devil press from floor (35/20+)
4 deadlift (one bar)
5 hang power clean
6 front rack lunges (3/3)
7 pull-up
8 wallball (20#/14#)
9 KB swing (G/Y)
10 box jump
11 burpees
12 calorie bike
L1: 45/35
L2: 95/65
L3: 135/95
Performed like the song.
CrossFit9 – WOD
Skill
Metcon (Time)
2 rounds for time:
50/40 calorie bike
3-5 minutes rest between
Weighted Pull-ups (3 rep max)
Metcon
Metcon (Time)
4 rounds for time:
2/1 bar muscle up
15 SH2OH
30 medball clean
L1: 45/35; 15 ring row or 10 pull-up
L2: 115/85
L3: 135/95; 5/3 bar muscle up
CrossFit9 – WOD
Skill
Deadlift (1 rep max)
20 minutes to establish
Metcon
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
1000m Row (Time)
Max Effort 1000m Row
CrossFit9 – WOD
Skill
Rope Climb (Rope climb practice )
Metcon
Metcon (AMRAP – Reps)
10 minute AMRAP:
1 rope climb
15 hang DB devil press
150m ski
L2: 35/20+
L3: 35/20+; 3 rope climb
Rest 5 minutes
10 minute AMRAP
15/12 assault bike
25 sit-up
50 walking lunges
L2: sit-up with ball
L3: GHD
Rest 5 minutes
10 minute AMRAP:
400m run (4 reps)
30 Russian KB swing
20 hammer hit
L1: Y/B
L2: G/Y
L3: R/G
CrossFit9 – WOD
Skill
Metcon (AMRAP – Reps)
12 minute EMOM:
EVEN: ring muscle up
ODD HSPU
L1:
10 box or banded ring dips or 5 ring dips or 5 muscle up transitions
10 push-up or pike push up
L2:
2/1 muscle up
7 HSPU
L3:
6/4 muscle up
12 HSPU
Metcon
Metcon (Time)
3 rounds for time:
400m bike erg
21 back squat
18 T2B or GHD with ball (10/6#)
15 DB box step
L1: 95/65; 20/10+
L2: 115/85; 35/20+
No L3
CrossFit9 – WOD
Skill
Back Squat (8@40%; 8@50%; 8@60%; 8@70%; 4@80%; 4@85%)
Metcon
Metcon (Time)
For time:
45 calorie row
45 thrusters
45 pull-up
L1: 45/35
L2: 75/55
L3: 95/65; CH2B
CrossFit9 – WOD
Metcon
Metcon (Time)
SANTA SLAM
For fun:
800m Sleigh Run
100 Arctic Air Squats
90 Kwanzaa KB Swings
80 Plum Pudding Push-ups
70 Wall Snowballs
60 “Ho, ho, ho!” Burpees
50 Calorie Reindeer Row or Angelic Assault Bike
60 Chimney Chin-Ups
70 Gift Box Jump
80 Kettle Bell Sumo Deadlift Hanukkah High Pull
90 Santa Sit-up
100 Wintry Walking Lunge
200m Elf Carry (Or carry santa’s sack of toys!)
Game rules:
*Teams of 2 or more
*Each team must have a ball at all times – and it cannot touch the ground
*If you come to a station that is full, skip it and complete later.
CrossFit9 – WOD
Skill
Hang Squat Clean (1 rep max)
Metcon
Metcon (Time)
For time:
1 mile run or row 2000m + 20 burpees
30 HSPU
30 CH2B
800m run or 1000m row + 10 burpees
20 HSPU
20 CH2B
row + burpees is rx