12.22.2016

W.O.D. 12.23.16









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) 

or (compare to 12.24.15)

Advent Day 23:
1 Mile Run (do it and get a ticket!)
Best Male and Female get 10 tickets each!

Community Notes:
Today's Schedule
Friday, December 23rd (12 Days of Christmas)
6:00am WOD
7:00am WOD
 9:30am WOD (Free Babysitting)
12:15 Express WOD
1:00pm Open Strength (annex)
3:30pm WOD
4:30pm WOD

Quote:
"The deepest craving of human nature is the need to be appreciated."
-William James

4 comments:

Aimee Lyons said...

9:30 AM
Laura P 28:03 155# DL
Pam 31:16 Rx
Dana D 31:17 65#/155
David R - 11 Days 21:48 Rx
JP 44:38 Rx
Mariana/Twinnie 27:26 125# 55#
Dana S 11 days 31:00 sc.
Mike Sim/Joe C 21:49 rx
Jill H/Jackie 20:58 65#
Michael Roth/Kevin H 25:43 225#/95#
Mary/Meggan 23:19 55/135#
Jenna 43:52 155/snake/Kneeraise

Aimee Lyons said...

12:15 and more...
Jill A 42:46 Rx
Meredith /Joe M 23:24 55#/135#/185#
Jessie /Kendall 23:48 155/55#
Rich A 36:52 Rx
Mike R/Mark S/Brian S 24:45 225#
Angelo 36:20 95#
John K/Tidmore 20:25 75#/185#
John Mc 11 days in 44:00

Aimee 24:42 Rx PR!
Rachel 33:52 Rx PR!
Gordy 37:22 95/225/1AB PR!
Giulia 41:40 Rx
Michal 43:50 Rx PR!

Tim P said...

6/7am

Manisha/Mike S 23:17 scaled
Kevin B/Ben M 27:06 scaled
Theresa 32:00 (?)
Mark S 40:55 (175#DL, 75#)
Briana K 44:58 (155#DL, (HSPUbox)

Kim G/Ellie 24:01 (scaled)
Kate K/Kate M 29:05 (scaled)
Jeff B 41:55 Rx

CFKOP iPad said...

330

Ryan A/Ina 31:22 Sc
Raj/Esra 22:05 Sc
Regi (Rx)/Justin (Sc) 23:08
Olan 40:06
Ash/Danielle 22:18 Sc
Aileen/Mooney 19:04 Rx
Katie P 33:26 Sc

430

Andrew C 30:50 Rx
Matt C 44:48 95#
Keara 39:39 Sc
Liz 44:08 sc
Chris 45:00 cap
Brian/Nicole R 27:00 Sc
Cline 42:33 95/245/35 LSP

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