Friday 12/23/16 - 12 Days of CrossFit

December 23, 2016

Box Briefs: The gym WILL BE OPEN Christmas Eve at 10 AM for a TEAM WOD. 

Christmas Day: Closed

Monday Dec. 26th: 12 Noon WOD and Open Gym 10 Am-1 PM

 

MAIN WOD
M-1: “12 Days of Christmas”

 

1 Rope Climb

2 Thrusters 155/105 

3 Box Jumps 30/24′′

4 KB Swings 70/55

5 Bar Facing Burpees

6 DB Push Press 45-55/20-30

7 Pistols (alternating)

8 T2B 

9 Wall Ball 20/14#

10 Pullups 

11 HSPU 

12 Deadlifts 315/205

 

*Thrusters should be challenging weight.

*Timecap is coaches choice!

*To be performed like the song.

 

Example: 1 Rope Climb

2 Thrusters + 1 Rope Climb

3 Box Jumps+ 2 Thrusters + 1 Rope Climb

4 KB Swings + 3 Box Jumps + 2 Thrusters + 1 Rope Climb

Etc.

 

OPTIONS

Level 2

1 Rope Climb 12ft

2 Thrusters 135/85

3 Box Jumps 24"/20"

4 KB Swings 55/35

5 Bar Facing Burpees

6 DB Push Press 35/15

7 Pistols (modified)

8 Hanging Leg Raises

9 Wall Ball 14/10#

10 Jumping Pull Ups

11 Modified HSPU 

12 Deadlifts 275/155

 

Level 1

1 RC = 3 Walk Ups

2 Thrusters 95#/65#

3 Box Jumps 20"/18"

4 KB Swings 35/25

5 Bar Facing Burpees

6 DB Push Press 25/10

7 Lunges (alternating)

8 Toes 2 Post

9 Wall Ball 10/8#

10 Jumping Pull Ups

11 Push ups

12 Deadlifts 185/125

 

M-2: Clean Up + Mobility