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#)

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+

CrossFit9 – CrossFit WOD

Strength

Bench Press (5 x 5)

Bent Over Row (5 x 5)

Metcon

Metcon (Time)

For Time

27-21-15-9

Cal Row

Push press

Lateral hop over the bar
L1: 45/35

L2: 75/55

L3: 115/85

CrossFit9 – CrossFit WOD

Metcon

Nate (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

2 Muscle-Ups

4 Handstand Push-Ups

8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here

CrossFit9 – CrossFit WOD

Strength

Overhead Squat (5 x 5)

Front Squat for modification

Metcon

Metcon (Time)

4 Rounds

400 Run

25 Wall balls

10 Bench press
L1: 45/35

L2: 135/85+

L3: 165/95+

CrossFit9 – CrossFit WOD

Strength

Clean (20 minutes to establish max weight squat clean

Clean with a two second pause below the knee + squat clean (no pause)
)

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Squat Cleans

800m Run (Time)

Max Effort 800m Run

CrossFit9 – CrossFit WOD

Skill

Metcon (Checkmark)

12 Minute EMOM

Odd : 30 sec L-Hold

Even : 30 sec handstand hold or plank

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

2 Way sled push (heavy – 3+ plates)

20 db snatches (10/10)

40 air squat

20 hammer hit (10/10)
L1: 20/15+

L2: 35/25+

L3: 50/35+

CrossFit9 – CrossFit WOD

Strength

Back Squat (5 x 10
(75-80%)
)

3×50 feet slingshot walk/ monster walk

Strength

Metcon (Time)

For Time

21-18-15-12-9

Thruster

Echo or Ski
L1: 45/35

L2: 75/55

L3: 95/65

CrossFit9 – CrossFit WOD

Strength

Push Jerk (6 x 3
(70-80%))

15-20 minutes

D-Ball March

Accumulate 2 minutes

Metcon

Metcon (Time)

For Time

*20*15*10*

Deadlift

*500m Row
L1: 95/65

L2: 205/135

L3: 225/155; 2:00/500m pace

800m Run (Time)

Max Effort 800m Run