CrossFit9 – CrossFit WOD
Skill
Push Jerk (6 x 3)
3 x 10 banded pull aparts
Metcon
Metcon (Time)
8 rounds for time:
200m row
5 power cleans
12 wallballs
L1: 45/35
L2: 116/85
L3: 185/125
CrossFit9 – CrossFit WOD
Skill
Back Squat (1 rep max)
Metcon
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
Finisher
800m Run (Time)
Max Effort 800m Run
CrossFit9 – CrossFit WOD
Metcon
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!
CrossFit9 – CrossFit WOD
Skill
Overhead Squat (6 x 3)
3 x 10 single leg deadlift (per leg)
Metcon
Metcon (Time)
5 rounds for time:
8 Front Squats
10 burpees over bar
40 double unders
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – 9FIT
Metcon
Metcon (AMRAP – Reps)
Alternating Stations (6 rounds of :40 work/:20 rest at each station – 3 of each movement)
1A. Bicep curl
1B. Push press
2A. Bent over row
2B. Box dips
3A. Calorie ski
3B. Burpees
4A. Battle rope wave
4B. Battle rope jumping power slam
8 minute AMRAP:
150m ski
15 push-ups
15 ring rows or pull-ups
CrossFit9 – CrossFit WOD
Skill
Squat Clean Complex (18 minutes to work up to a heavy single complex)
1 squat clean
+ 2 hang power cleans
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
200m run
20 Single arm hang clean + press
15 toes to bar
L1: 20/15+
L2: 35/25+
L3: 50/35+
CrossFit9 – 9FIT
Metcon
Metcon (AMRAP – Reps)
2 Rounds x 2 minute AMRAP:
Each AMRAP starts with a 100m run or 250m bike erg sprint
Then max reps of:
AMRAP 1: Wallballs
AMRAP 2: MB cleans
AMRAP 3: MB slam with broad jump
AMRAP 4: Russian twists with ball
AMRAP 5: Skater jumps with floor touch
*Rest 30 seconds between AMRAPs
**Rest 1 minute after AMRAP 5, then return to AMRAP 1 and repeat
Finisher:
7 Minute AMRAP:
20 oblique heel reaches
20 alternating v-ups
20 sit-ups
20 plank shoulder taps
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
30 minute AMRAP:
200m farmer carry
50 air squats
30 KB swing
3 rope climbs
L1: B/P; 6 ground to standing
L2: G/Y
L3: R/G
CrossFit9 – CrossFit WOD
Skill
Back Squat (6 x 2)
Accessory: 3 x 10 bar or band good mornings
Metcon
Metcon (Time)
For Time:
55 Calorie Echo Bike
55 Wall balls (20/14#)
55 Deadlifts
55 Handstand Push-ups
L1: 95/65; regular push-ups or pike push-ups
L2: 205/135
L3: 225/155
CrossFit9 – CrossFit WOD
Skill
Strict Press (3 x 5)
Accessory: 3 x 10 banded face pulls
Pendlay Row (3 x 8-10)
Metcon
Metcon (Time)
4 rounds for time:
20/16 calorie row or ski
20 front rack lunges
10 shoulder to overhead
L1: 45/35
L2: 95/65
L3: 115/85