12.23.2019

W.O.D. 12.24.19



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 24:
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!

Classes TODAY:
Rolling heats between 5:15 AM-8:00 AM and 9:30 AM -2:00 PM

We will be CLOSED tomorrow 12/25 for Christmas.
12/26 and 12/27 we will offer our regular schedule.

Quote: 
“The Joy of brightening other lives, bearing each others’ burdens, easing each other’s loads and supplanting empty hearts and lives with generous gifts becomes for us the magic of the holidays.” – W. C. Jones

5 comments:

CFKOP iPad said...

Jeff k :)
Dave h 58:00 Rx+
Jill/Sydney 28:13 sc
Karen m 44:13 84/55
Mike p 45:05sc
Andy 37:38 Rx+
Jason b 58:14 Rx/Rx+
Erin 40:01rx
Jen c 41:00rx
Tim h 28:42sc
Anna 32:53sc
Mike r 37:25 sc pr
Colleen 47:01 Rx+ except 1abm
Jess/Jess 36:45sc
Johnathan/grace 38:54 Rx/sc
Ben m/rich a 25:37 sc/Rx+
Barb b 49:02 sc

CFKOP iPad said...

Mak 46:09 sc
Gordy 41:28 ladies Rx
Krista 39:10 sc
Pat 40:00 ladies Rx
Kevin b 30ish sc
Natalie 48:22 Rx/Rx+
Mike m 51:45 sc
Steph c 46:36 sc
Subhan 50:00 sc
Keith/Josh m 28:38rx+
Alex th 47:00 Rx 2abm
Andrew c 43:15 Rx+
Carl 48:37 Rx+
Aimee 35:21 Rx+

CFKOP iPad said...

Kevin h 57:00 Rx+ w/ reg wb
Tori 59:59 125dl/ 2abm/ 8,9,11 55/25db sn
Dianne/ Cathy 34:37 sc
Evie 50:53 Rx/Rx+
Amritha 43:14 sc
Susan a 60ish sc
Justin a 51:00 sc
Nate :) sc
Jessie s 32:00 sc
Sam f 38:00 sc

CFKOP iPad said...

Siva 63:09 sc
Cory w 47:50 Rx
Joe s 41:46x
Pete 42:40 Rx
Olan 54:19 2abm 75thr
Chris s 44:08 225dl 95ps
Raj :)
John m 66:53 sc
Mae 41ish sc
Marissa 55:45 Rx+

Manisha said...

Jeremy D 49:14 Sc
Marco 48:10
Mike Mel 55:34 Rx+
Mike S 52:43 stink bug/ladies Rx
Theresa L 38:58 DL 125
Holly F 49:52 Scaled/Wall walk
Ellie H 46:52 2ab
Julia C 36:21 sc
Manisha 50:43 sc