12/23/11 WOD

20111222-195820.jpg

The gift that keeps on giving your whole Christmas weekend.

 

WOD

“The Twelve Gifts of Christmas”

12 squats

11 Sit ups

10 Wallballs 20/15 (10’/9′)

9 Kettlebell swings 53/35

8 Burpees

7 Box Jumps

6 Deadlift- 95/65

5 Hang Clean- 95/65

4 Thruster-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.

 

SCHEDULE

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.

 

12/22/11 WOD Results


 

 

Posted on: December 22, 2011admin

7 thoughts on “12/23/11 WOD

Leave a Reply

Your email address will not be published. Required fields are marked *