CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
3 supersets:
8 strict press
8 single arm KB bent over row (8R/8L)
12 skull crushers with bar or DBs
Metcon
Metcon (Time)
6 rounds for time:
200m run
7 thrusters
7 burpees over bar
L1: 45/35
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Skill
Tempo Front Squat (5 x 3)
3 seconds down
3 second hold
Explosive up
Accessory: 3 x 12 weighted good morning
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
20 calorie bike erg
15 wallballs (20/14)
12 single arm DB hang clean and press
9 toes to bar
L1: 20/10+
L2: 35/25+
L3: 50/35+
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
14 minute AMRAP:
10 pistol squats
12 power snatch
30 double under
Rest 2 minutes
14 minute AMRAP:
200m run
12 thrusters
30 sit-ups
L1: 45/35
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
1 Wall walk
2 Power clean
3 Front Squat
4 Shoulder to overhead
5 Burpees over bar
6 Front rack lunges (3/3)
7 Box jumps
8 KB swings
9 Pull-ups
10 Calorie row or ski
11 Toes to bar
12 D-ball over shoulder
First, do one wall walk. Next, do two power cleans, then one wall walk. Continue until you’ve finished all 12 “days”!
L1; 45/35 or DB
L2: 75/55
L3: 95/65
Metcon (Time)
1 Wall walk
2 Power clean
3 Front Squat
4 Shoulder to overhead
5 Burpees over bar
6 Front rack lunges (3/3)
7 Box jumps
8 KB swings
9 Pull-ups
10 Calorie row or ski
11 Toes to bar
12 D-ball over shoulder
First, do one wall walk. Next, do two power cleans, then one wall walk. Continue until you’ve finished all 12 “days”!
L1; 45/35 or DB
L2: 75/55
L3: 95/65
Metcon (Time)
1 Wall walk
2 Power clean
3 Front Squat
4 Shoulder to overhead
5 Burpees over bar
6 Front rack lunges (3/3)
7 Box jumps
8 KB swings
9 Pull-ups
10 Calorie row or ski
11 Toes to bar
12 D-ball over shoulder
First, do one wall walk. Next, do two power cleans, then one wall walk. Continue until you’ve finished all 12 “days”!
L1; 45/35 or DB
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Skill
Metcon (AMRAP – Reps)
12 minute EMOM:
1. 8 bench press
2. 200m ski
L1: 45/35
L2: 95/65
L3: 135/95
Metcon
Metcon (AMRAP – Reps)
3 minute AMRAPs:
1. Echo bike
2. Slam ball
3. Bear crawl or handstand walk
4. Double KB front rack step ups
5. Sled push
1 minute rest between
CrossFit9 – CrossFit WOD
Skill
Back Squat (5 x 5)
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
400m run
45 air squats
30 sit-ups
15 deadlifts
L1: 95/65
L2: 205/135
L3: 225/155
CrossFit9 – CrossFit WOD
Skill
Strict Press (3 x 5)
Push Press (3 x 3)
3 x 15 tricep push down
Metcon
Metcon (Time)
For Time:
800m row or 600m ski
21 front squats
600m row or 400m ski
18 front squats
400m row or 300m ski
15 front squats
200m row or 200m ski
9 front squats
L1: 45/35
L2: 95/65
L3: 135/95
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