We are definitely celebrating Christmas this week! We will have our 12 Days of Christmas WOD on Tuesday and a party on Saturday! For the WOD no special preparation is needed, just be ready for a long workout. For the party, come to the gym on Saturday at 6pm or anytime after that you can make it. Bring food to share and your families. Drinks, plates, silverware will be provided. We will eat, visit and play some fun games, think Minute to Win It, not CrossFit! It should be a fun week.
Monday and Tuesday are both going to be longer WODs. Come in quickly and warm up by rowing, biking, jumping rope then get your stuff gathered for these two WODs. Try each movement to see how you need to scale and be ready to start the clock at :15 after the hour. If you are going to be late, you can start with a second clock so the rest of the class can get out on time. Last week I was the problem in not starting the workout soon enough and people had to stay late just to finish the WOD. I will try to stay more on task this week but I need your help to do it.
MONDAY 12-11-17 10 Rounds for Reps: 30 seconds of Toes-2-Bar 30 seconds of Rest 30 seconds of Ring Dips 30 seconds of Rest 30 seconds of Deadlift (BW) 30 seconds of Rest 30 seconds of Handstand Push-ups 30 seconds of Rest TUESDAY 12-12-17 "12 Days of Christmas" 12 One hand Snatch (50,35) 11 Kipping Pull-ups 10 Box Jumps (24,20) 9 Russian Lunges (50,35) 8 KB Swings (53,35) 7 Super Sit-ups (20,14) 6 MB Cleans (20,14) 5 Dips on Rings 4 Toes-2-Bar 3 Clean & Jerks (95,65) 2 Turkish Get-ups (50,35) 1 Sumo Deadlift High Pull (95,65) Sing/work from 12 to 1, 11 to 1, 10 to 1..... WEDNESDAY 12-13-17 Strength WOD: Shoulder Press then: AMRAP in 10:00 20 Wall Balls (20,14) to (12',10') 10 Strict Pull-ups THURSDAY 12-14-17 4 Rounds for time: 400 meter Run 30 Push Press (65,45) 20 Jumping Chest-2-Bar FRIDAY 12-15-17 Strength WOD: Power Clean then: AMRAP in 15:00 5 Wall Walks 15 Burpees 30 Pistols-alternating SATURDAY 12-16-17 Open Gym fron 8 to 10am Party at the gym from 6pm to ?