The gift that keeps on giving your whole Christmas weekend.
“The Twelve Gifts of Christmas”
11 Sit ups
10 Wallballs 20/15 (10’/9′)
9 Kettlebell swings 53/35
7 Box Jumps
6 Deadlift- 95/65
5 Hang Clean- 95/65
3 Racked Lunge- 95/65
2 Front Squat- 95/65
1 Mile Run
Begin with your 12 squats, then go back to the top and do 12 squats, and 11 sit-ups. Then back to top and do 12 squats, 11 situps, 10 wallballs…and so on until you get to the 2 front squat. Then you do the whole thing one last time and run 1 mile at end to FINISH. For Rx do all body-weight reps in unbroken sets, and do not put bar down between 95lb/65lb weighted sets. Be sure to BE ON TIME for this WOD, there will be a 50 min cut-off on this workout.
CROSSFIT ENDURANCE- meet in the spin room at 6am.
Friday- Regular Schedule- 7,9,10am,4:15,5:15pm (can come at 8am for open gym as well)
Saturday- only 1 class at 8:30 am
Monday- NO CLASSES. Stay home, crossfit are will be closed to everyone.
Posted on: December 22, 2011admin