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Dec222015

Wednesday December 23, 2015

Regions for the "OPEN".  If you don't know what this is yet... ask someone in class! ...it's coming!

 

 


HOLIDAY SCHEDULE

Christmas eve: reg schedule through noon class.  Closed at 3pm.

Christmas day: closed

Dec 26 - Dec 29: reg schedule

New year's eve:  reg schedule through noon class.  Closed at 3pm.

 

 

 

CROSSFIT

S&P Cycle: on holiday... will return next week!

"12 days of CrossFit Christmas" 

*perform the following for time just as you would sing the song...  1, 2-1, 3-2-1, 4-3-2-1... etc.  And warm up and get started quickly!  This is a long one. :)

- 1 rope climb

- 2 push press/jerk (135/95)

- 3 front squats (135/95)

- 4 power cleans (135/95)

- 5 burpees

- 6 box hops (30"/24")

- 7 KBS (70/53)

- 8 toes to bar 

- 9 GHD situps

- 10 C2B pullups

- 11 HSPUs

- 12 squat snatches (135/95)

*Compare to December 22, 2014

 

 

 

CSPORT 

A. 30 sec @ each x 3 sets
bird dogs
superman hold
HR push ups

B. 60 sec @ each x 3 sets
burpees
plank
air squats

C. AMRAP in 20 min
400m run
15 seated OH press
15 pull ups
15 jack knives

 

 

 

 

 

COMP  

A. Power clean and push jerk; 1 rep every 30 sec for up to 10 min

B. Deadlift x 3 every minute for 5 min

+

10 sets:

10 Push-ups

10 GHD Sit-ups

10 back extensions

1 min rest


 

 

 

 

 

 

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Reader Comments (7)

Class WOD
49:23 rxd

December 23, 2015 | Unregistered CommenterRoss

Class wod
49:55
Rx except snatch-115

Previously finished kb swings in final round.

December 23, 2015 | Unregistered CommenterBrad S.

12 Days:

41:10 RX

December 23, 2015 | Unregistered CommenterGaines

Class WOD

51:12 scaled and modified to accommodate my shoulder...(1 wall climb, 85# for 5 front squats and 4 cleans, 24" step ups, 35# KB, k2e instead of t2b, 100m row instead of c2b, 10# wall balls instead of hspu, block run instead of snatches)

December 23, 2015 | Unregistered CommenterKat

12 Days

39:33 Rx

December 23, 2015 | Unregistered CommenterScott L

39:23 RX

December 23, 2015 | Unregistered CommenterEvan S

45:47 Rx

December 24, 2015 | Registered Commentertwoseven

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