12.23.2022

12.24.22




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)

OR

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 you want!

Advent Day 24:
Largest set of two-fer wallballs in one set 

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 8:00 AM and 11:00AM

Holiday Schedule:
Friday 12/24 - 8:30-11:00 AM (rolling heats) 12 Days of Christmas Workout.
Saturday 12/25 and Sunday 12/26 - CLOSED.

Saturday 1/1 and Sunday 1/2 - CLOSED.

Quote: 
“We make a living by what we get. We make a life by what we give.” 
– Winston Churchill

1 comment:

  1. Shannon 47:29 SC 3 AB knee
    Erika :)
    Meg o 41:50 rx +
    Greg A 53:27 rx +
    Emma N 49:09 sc 3 AB rom TTB
    Karen M 49:48 sc
    Mae 58:00 sc
    Remer :)
    Dan C dnf
    John Mc 74:00 sc
    Ina 51:24 many scales
    Cortlynd 43:00 sc
    Jim N sc
    Aimee 31:25 rx
    Danielle G 33:44 sc
    Jeff P 34:20 rx + PR
    Lenny 38:44 rx
    Erin 35:41 rx +
    Erika 39:29 55# stink bug
    Caitlyn 39:28 65#
    Steve Z 56z;00 sc
    Ali 36:34 situps/53/
    Jordan 42:11 sit-ups light weight
    Brian :)
    Mark S 47:37 rx PR!!!
    Jamie 37:16 squat cleans
    Freaky 45:35
    Sarah C 54:23 sc
    Max G 43:49
    Gordy 43:12 ladies RX
    Meredith 46:00 wish
    Pablo 41:35
    Keith 44:56 rx
    Max K 46:00 sc

    ReplyDelete