CrossFit9 – CrossFit WOD
Strength
Sumo Deadlift (4 x 5)
Accessory: 3 x 12 heels elevated goblet squats
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
100m farmer carry
50 double unders
20 wallballs
10 bench press
L1: Y/B; 45/35
L2: G/Y; 135/75+
L3:R/G; 165/95
CrossFit9 – CrossFit WOD
Strength
Tempo Back Squat (4 x 3)
3 Count Descent
2 Count Hold
Fast Ascent
Increase from last week
3 x 15 banded lateral steps per side
Metcon
Metcon (Time)
5 rounds for time:
400/350m row
12 overhead squats
3/2 ring muscle ups
L1: 45/35; 10 ring dips
L2: 95/65
L3: 115/85
CrossFit9 – CrossFit WOD
Announcements
Re-sign Waiver
All members! Click the bell notification tab in the upper right hand corner of your Wodify App. Then click “You have a waiver to sign.”
Due to a glitch in the Wodify system you will need to fill out a new waiver before you are able to be signed in to the next class you attend.
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
Announcements
Re-sign Waiver
All members! Click the bell notification tab in the upper right hand corner of your Wodify App. Then click “You have a waiver to sign.”
Due to a glitch in the Wodify system you will need to fill out a new waiver before you are able to be signed in to the next class you attend.
CrossFit9 – CrossFit WOD
Strength
Metcon
Bench Press (4 x 6-8)
3 x 10 lateral raises
Metcon (Time)
10 rounds for time:
10 back squats
100m sprint
Rest 30 seconds between rounds
L1: 45/35; 8rounds
L2: 95/65
L3: 135/95
Announcements
Re-sign Waiver
All members! Click the bell notification tab in the upper right hand corner of your Wodify App. Then click “You have a waiver to sign.”
Due to a glitch in the Wodify system you will need to fill out a new waiver before you are able to be signed in to the next class you attend.
CrossFit9 – CrossFit WOD
Single Modality
Metcon (Time)
3 rounds:
40/35 calorie echo bike
(or 50/40 calorie ski if large class – prefer echo)
Rest 3 minutes between rounds
Score = slowest round
L1: 30/25 calorie echo bike
Metcon
Metcon (Time)
For time:
50 alternating DB snatches
50 DB OH lunges
50 pull-ups
50 DB weighted sit-ups
L1: 25/15+
L2: 35/25+
L3: 50/35+
Announcements
Re-sign Waiver
All members! Click the bell notification tab in the upper right hand corner of your Wodify App. Then click “You have a waiver to sign.”
Due to a glitch in the Wodify system you will need to fill out a new waiver before you are able to be signed in to the next class you attend.
CrossFit9 – CrossFit WOD
Skill
Turkish Get Up (4 x 2 (per side))
Metcon
Metcon (Time)
3 rounds for time:
400m run
21 SDLHP
12 burpees over bar
L1: 45/35
L2: 75/55
L3: 95/65
Announcements
Re-sign Waiver
All members! Click the bell notification tab in the upper right hand corner of your Wodify App. Then click “You have a waiver to sign.”
Due to a glitch in the Wodify system you will need to fill out a new waiver before you are able to be signed in to the next class you attend.
CrossFit9 – CrossFit WOD
Strength
Tempo Back Squat (4 x 3)
3 Count Descent
2 Count Hold
Fast Ascent
Accessory: 3 x 12 deficit calf raises
Metcon
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP:
5 power cleans
10 toes-to-bars
L1: 45/35
L2: 135/95
L3: 205/135
Finisher
2:00 accumulated plank
100 weighted Russian twists
Announcements
Re-sign Waiver
All members! Click the bell notification tab in the upper right hand corner of your Wodify App. Then click “You have a waiver to sign.”
Due to a glitch in the Wodify system you will need to fill out a new waiver before you are able to be signed in to the next class you attend.
CrossFit9 – CrossFit WOD
Strength
Strict Press (4 x 6-8)
3 x 8-10 pendlay row
Metcon
Metcon (AMRAP – Reps)
5 minute AMRAP:
Buy in: 500/400m row
9 deadlifts
9 hand release push-ups
Rest 2:00
5 minute AMRAP:
Buy in: 500/400m row
9 deadlifts
6 handstand push-ups
Rest 2:00
5 minute AMRAP:
Buy in: 500/400m row
9 deadlifts
3 wall walks
L1: 95/65
L2: 205/135
L3: 225/155
Announcements
Update Address!
9’ers, in the Wodify app, click “profile”tab(bottom right hand corner)>Settings(upper right hand corner)>Contact & Address.
Make sure your current address is the one listed!
CrossFit9 – CrossFit WOD
SANTA SLAM
Metcon (Time)
In Elf Teams of Two*, For Fun:
Get on Santa’s Nice List: 800m Reindeer Run
100 Arctic Air Squats
90 Kwanzaa KB Swings
80 Twinkly Toes to Bar
70 Wall Snow Balls
60 Ho Ho Ho! Burpees
50 Calorie Reindeer Row or Snow Ski
60 Chimney Chin-ups
70 Gift Box Jumps
80 Plum Pudding Push-ups
90 Santa Sit-ups
100 Wintry Walking Lunges
Deliver Santa’s Toys: 200m Elf Carry or Santa’s Toy Sack
*Or Three!