CrossFit9 – CrossFit WOD
Skill
Overhead Squat (2×4 @ 65%; 2×3 @ 75%; 2×2 @ 85%; 2×1 @ 95%)
Metcon
Metcon (AMRAP – Rounds and Reps)
25 minute AMRAP:
25/20 calorie row
25 toes to bar
25 front squat
25 push-up
L1: 45/35
L2: 75/55
L3: 115/85
CrossFit9 – CrossFit WOD
Metcon
12 Days of Christmas (Time)
1 Rope climb
2 Power clean
3 Front Squat
4 Shoulder to overhead
5 Burpees over bar
6 Front rack lunges (3/3)
7 Sit-ups
8 KB swings
9 Pull-ups
10 Calorie bike or ski
11 Toes to bar
12 D-ball to shoulder
First, do one rope climb. Next, do two power cleans, then one rope climb. Continue until you’ve finished all 12 “days”!
L1; 45/35 or DB; 2:1 ground to standing
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Skill
Push Jerk (1 rep max)
18 minutes to find today’s 1RM
Metcon
Metcon (AMRAP – Rounds and Reps)
3 rounds x 7 minute AMRAP:
14 box jump (24/20in)
10 wall ball (20/14#)
8 hang power snatch
Rest 3 minutes between rounds
*pick up where you left off*
L1: 45/35
L2: 75/55
L3: 115/85
CrossFit9 – CrossFit WOD
Skill
Metcon (AMRAP – Reps)
Gymnastic practice
10 minute EMOM:
:30 sec work/:30 rest
L1: assisted dips
L2: ring dips
L3: ring muscle up
Metcon
Metcon (AMRAP – Rounds and Reps)
24 minute AMRAP:
500 bike erg or 200m ski
10 back squat
10 HSPU
L1: 45/35
L2: 105/75
L3: 135/95; 15 reps HSPU & back squat
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
3 rounds x 1 minute each stations:
1.) ski or echo bike
Rest 1 minute
2.) DB snatch (R)
Rest 1 minute
3.) DB snatch (L)
Rest 1 minute
4.) Burpees
Rest 1 minute
5.) Bar Thruster (empty bar)
Rest 1 minute
*(Quick HIIT: 2 rounds)
Metcon (Time)
4 rounds for time:
350m row
30 alternating mace squat
20 KB swing
10 yoga push-up.
L2: G/Y
(Quick HIIT 3 rounds)
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
12 minute EMOM:
ODD: 5 bench press (70% of your 1RM)
EVEN: 100m single arm OH carry (50m/side)
L1: plate or DB carry
L2: 35/25 or Y/B
L3: 50/35+ or G/Y
Metcon
Metcon (Time)
3 rounds for time: (21 minute cap)
500m row
15 clean & jerk
400m run or 2 minute echo bike
15 pull-up
L1: 45/35; 1000m bike erg + 10 burpees
L2: 105/75
L3: 135/95; 5/3 bar muscle up
CrossFit9 – CrossFit WOD
Skill
Back Squat (2×5 @ 60%; 2×4 @ 70%; 2×3 @ 80%; 2×2 @ 90%)
Metcon
Metcon (Time)
4 rounds for time:
75 double unders
30 sit-up
13 deadlift
L1: 45/35; single unders
L2: 185/125
L3: 205/135; 100 DU
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)