Thursday 12/24/2015

adminCrossFit, Endurance0 Comments

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Our Schedule for Christmas Eve is:
6am
7am
9am 

The following is an annual tradition, the “12 Days of Christmas” workout. We use different movements each year, but the workout structure remains the same. Do the WOD like the song goes, do the 1st movement, then 2nd and 1st, then 3rd, 2nd, 1st. Continue this pattern until you get to the 12th movement, and then work your way back down from there. Once you go from 12 down to 1, you are done! Let’s have some fun before we stuff our faces and unwrap presents!

WOD
Fitness: “12 Days of Christmas – 2015”
1 Power Clean & Jerk
2 Dips
3 Pistols (to a box)
4 Knee Ups/Lying leg raises
5 Push Ups
6 Box Jumps/Step Ups
7 Ring Rows
8 Wall Balls
9 KB Swings
10 Sit Ups
11 Burpees
12 Front Rack Lunges
Rx: “12 Days of Christmas – 2015”
1 Power Clean & Jerk (135/93)
2 Muscle Ups
3 Pistols
4 Toes to Bar
5 Handstand Push Ups
6 Box Jumps (24/20)
7 Pull Ups
8 Wall Balls
9 KB Swings (53/35)
10 Sit Ups
11 Burpees
12 Front Rack Lunges

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