W.O.D. 12.24.15

12 Days of Christmas--CrossFit Style

1 Deadlift (185/275)

2 Handstand Push-ups

3 Box Jumps (20"/24")

4 Push-ups

5 Med Ball Cleans (14/20)

6 Burpees

7 Toes to Bar

8 Clean and Jerks (75/115)

9 Sumo Deadlift High Pulls (75/115)

10 Wall Balls (14/20) to (9ft/10ft)

11 Thrusters (75/115)

12 Power Snatches (75/115) 

Just sing the 12 days of Christmas to yourself and follow the exercises...You will complete 1 Deadlift...then 2 Handstand Push-ups; 1 Deadlfit...then 3 Box Jumps; 2 Handstand Push-ups; 1 Deadlfit...and so on 4,3,2,1...5,4,3,2,1....etc, until you get from 12-1 you will be finished with the workout. This is a chipper, so be ready. We will scale to level and ability.
You can work in teams of 2!

(compare to 12.24.14)

ADVENT DAY 24--THE LAST DAY!
Max Calories on the Air Assault bike in 2:00 minutes!

Holiday Schedule: 

CHRISTMAS and NEW YEARS 

 Thursday, December 24th
Daily WOD- 6am, 7am, 9:30am, 12:15pm Express, 1pm Masters
(No Evening Adult or Kids Classes)
Open Strength-10:30am-1pm 

 Friday, December 25th
CLOSED 

 Saturday, December 26th
Family and Friends WOD- 10am
Open Strength 11:30am-1:00pm
No Kids Class 

Sunday, December 27th
Daily WOD 10am
Open Strength 11:00am
No Kids Class 

December 28th- December 30th
Regular Class Schedule

Quote:

If future generations are to remember us more with gratitude than sorrow, we must achieve more than just the miracles of technology. We must also leave them a glimpse of the world as it was created, not just as it looked when we got through with it. 

-Lyndon B. Johnson