CrossFit WOD – Fri, Dec 15

CrossFit9 – CrossFit WOD

Strength

Back Rack Lunge (4 x 8 per side)

Metcon

Metcon (AMRAP – Reps)

20 Minute AMRAP

100 Farmer carry

10 Bench Press

10 Pull-Ups

L1: B/P

L2: G/Y

L3: R/G

CrossFit WOD – Thu, Dec 14

CrossFit9 – CrossFit WOD

Strength

Snatch (1 Snatch High Pull + 2 Snatches)

Increasing in weight each set

Score is heaviest weight for the complex

Metcon

Metcon (Time)

For Time

Buy In: 400 Run

5 Rounds:

10 D-ball to shoulder (heavy)

25 Sit-ups

Cash Out: 400 Run
L2: 70/50+

CrossFit WOD – Wed, Dec 13

CrossFit9 – CrossFit WOD

Skill

Pistols (Pistol Practice)

Metcon

Metcon (AMRAP – Rounds and Reps)

25 Minute AMRAP

30 Cal Row

20 Push-up

10 Sumo Deadlift High Pull (95/65)

One Way Sled Push (4/5 x 45)

CrossFit WOD – Tue, Dec 12

CrossFit9 – CrossFit WOD

Strength

Front Squat (6 x 2
)

90-95%

Metcon

Metcon (Time)

For Time:

1000m Bikerg

15 thruster

1000 bikerg

12 Thruster

1000 Bikerg

9 Thruster
L1: 45/35 or DB – Try to get heavier round

L2: 75/55; 95/65; 115/75

L3: 95/65; 115/75; 135/95

CrossFit WOD – Mon, Dec 11

CrossFit9 – CrossFit WOD

Strength

Strength (Weight)

30 Minute EMOM

2 Clean and Jerks
L1: 45/35

L2: 115/75+

L3: 165/125+

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

CrossFit WOD – Sat, Dec 9

Announcements

Santa Slam is THIS Saturday!

Tell your friends and family: Santa Slam 2023 is almost here! You’re invited to our 11th annual holiday workout and charity bash.

When:

  • Date: Sat, Dec 9
  • Doors Open: 8:30 AM
  • Workout: 9:00 AM
  • Afterparty: Post-workout fun!

Please note we will not have regular classes in lieu of this event.

The Deets:

  • Holiday celebrity guest!
  • Free and open to the public… Invite your friends here!
  • Suggested donation: A new, unwrapped toy or $20 cash
  • Dress up in your festive best – Christmas, Hanukkah, and Kwanzaa themes!
  • Bring snacks & drinks for the tailgate afterparty

We’re proud to support the amazing toy drive efforts of St. Petersburg Fire + Rescue. For the 11th year, they will use your donations to brighten the holidays of families in need right here in St. Pete. https://bit.ly/416sJY9

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!

CrossFit WOD – Thu, Dec 7

CrossFit9 – CrossFit WOD

Olympic Weightlifting

Metcon (Weight)

Find 1 rep max of the snatch complex:

1 snatch high pull

1 low hang squat snatch (below the knee)

1 squat snatch (from the floor)
20 minutes to work.

Metcon

Metcon (Time)

For time:

Buy in: Accumulate one-minute in an L-Hold or Handstand Hold

Then 5 rounds:

5 Hang power snatches

10 Bar-facing burpees

Cash-out: Accumulate one-minute in an L-Hold or Handstand Hold
L1: 45/35, Plank or tuck hold

L2: 95/75, L-Hold

L3: 135/95, Handstand Hold

CrossFit WOD – Wed, Dec 6

Announcements

Santa Slam is THIS Saturday!

Tell your friends and family: Santa Slam 2023 is almost here! You’re invited to our 11th annual holiday workout and charity bash.

When:

  • Date: Sat, Dec 9
  • Doors Open: 8:30 AM
  • Workout: 9:00 AM
  • Afterparty: Post-workout fun!

Please note we will not have regular classes in lieu of this event.

The Deets:

  • Holiday celebrity guest!
  • Free and open to the public… Invite your friends here!
  • Suggested donation: A new, unwrapped toy or $20 cash
  • Dress up in your festive best – Christmas, Hanukkah, and Kwanzaa themes!
  • Bring snacks & drinks for the tailgate afterparty

We’re proud to support the amazing toy drive efforts of St. Petersburg Fire + Rescue. For the 11th year, they will use your donations to brighten the holidays of families in need right here in St. Pete. https://bit.ly/416sJY9

CrossFit9 – CrossFit WOD

Gymnastics Strength

Metcon (Checkmark)

14 minutes, alternating EMOM:

Odd: Hollow Rock – 30 seconds

Even: Push-ups – 30 seconds
(L1: Incline push-up, L3: Deficit push-up)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

50 Calorie Row

40 Wall Balls (20#/14#)

30 Toes to bar

20 Dumbbell cleans (50#/35#)

Santa Slam Community Workout & Toy Drive 2023

Happy Holidays, 9'er fam!

Our biggest event of the year is coming up and you're invited to help spread some holiday cheer - save the date for Santa Slam 2023!

While this event is free and open to the community, donations of a new, unwrapped toy, or $20 cash are requested. All of it will be distributed to local families in need by our friends at St. Petersburg Fire Rescue.

Join us Saturday, December 9th, 2023:

  • Doors Open at 8:30 am
  • Workout at 9:00 am
  • Holiday afterparty to follow!

The more the merrier! Invite your family and friends and let's stack up those gifts for our neighbors in need. Spread some holiday love through our beloved St. Pete community.

At CrossFit9 we love a good costume party, so Christmas attire and costumes are highly encouraged. Bells, ugly holiday sweaters, onesies, we want to see it all!

We hope you'll stick around for our traditional Santa Slam tailgate afterparty! Bring your refreshments of choice and snacks to share.

CrossFit WOD – Tue, Dec 5

CrossFit9 – CrossFit WOD

Strength

Deadlift (5 x 5)

Accessory:

3 x 12 box hamstring curls

Metcon

Metcon (Time)

3 rounds for time

1000 bike erg

30 front rack lunges (15/15)

20 pull-ups
L1: dbs; jumping pullups

L2: 75/55+

L3: 95/65+