12.22.2017

W.O.D. 12.23.17


7 AM Warriors

Hot Socks





Safety Patrol
thanks for dropping in Gary
Elf on the shelf? 
Nah--just Andrew














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)

RX + version...
1 Deadlift (185/275) 
2 Handstand Push-ups 
3 Chest to Bar Pull-ups
4 Push-ups 
5 Squat cleans (75/115)
6 Burpee box jump over
7 Toes to Bar 
8 Clean and Jerks (75/115) 
9 Sumo Deadlift High Pulls (75/115) 
10 Two-fer -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 if necessary!

Advent Day 23:
Largest set of two-fer wallballs in one set 
(RX Male 20# to 10’, RX Female 14# to 9’, SC Male 12# to 10’, SC Female 8# to 9’)

Top Rx and Scale M/F all are awarded a ticket!



Advent Bonus:
Anyone who completes the 12 Days of Christmas Workout today will receive a ticket!

Quote:
“If you want something you’ve never had, then you’ve got to do something you’ve never done.”
 -Anonymous

1 comment:

  1. Cline 71:28
    Aimee 34:26 Rx+
    Manisha 38:46 55/153/2abm
    Pam 37:35 Rx+
    Angelo 46:32 Rx+
    DD 48:45 2abm/185
    Justin C 53:37 Rx+
    Rachel+Josh 26:47 partner Rx+
    Stavros
    Remer 55:00 Rx+
    Kim G/Ellie 22:53 Sc
    Jill/Sydney 31:07 65/12wb/2abm
    Rich A 42:00 Rx
    Jess A+Danielle 30:26
    Tia+Kris 31:23
    Kathleen 31:45 10days
    Theresa L 39:09 155
    Mark Sp 44:00 205/95
    Brian S+Mike San 27:52 Sc
    Donna+Alex T 24:36 65/153
    Katie M+Laura S 25:53 Sc
    MichaelC+Kevin
    Michael Roth
    Gary 51:00 Rx+
    Esra+Raj 28:06
    Nicole M/Jess M 30:06 Sc
    Joe M
    B&O 29:14
    Lauren D 34:34 kbsc
    Keith+Alicia
    Erika R+Kevin L
    Ana C 45:00 Rx+
    Laura P
    Joy+Tim 30:30 Sc
    John McH
    KevinH+MaryH 26:42 115/Mary Sc
    Steph C+Fayth 29:47 Sc
    Cline 62:25 75/3mat
    Twinnie+Mariana 27:07
    Pete D 41:03 95/185

    ReplyDelete