12.18.2021 12 Days of Christmas

Warm up
2 sets
200m cardio choice (400m on bike)
10 prone PVC lift offs
5 prone swimmers

2 sets
5-10 push ups
30 second handstand hold against wall


2 sets
10 x each side banded monster walks
10 x each side standing banded hip abduction https://youtu.be/8pu435ybC5k
10 x banded tempo squats with a 3 second at halfway and at the bottom of the squat




WOD
12 Days of Christmas
1- 10 cals row, bike or ski
2- bar muscle up or ring dips or box dips
3- power snatch 115/75 95/65
4- thrusters 115/75 95/65
5- pull ups
6- power cleans 115/75 95/65
7- slam balls
8- DB RDLs (4 each side) 50/35 35/20
9- air squats
10- bent over rows 115/75 95/65
11- HSPU or box piked hspu
12- DB renegade rows- row, push up, row 50/35 35/20

12.08.18 12 Days of CrossFit WOD

WOD:
12 Days of CrossFit”
1 Squat Snatch (135/95#)(96/65#)
2 Box Jumps (30/24″)
3 Push Presses (135/95#)(95/65#)
4 Toes-to-Bar
5 Hang Power Cleans (135/95#)(95/65#)
6 Hand-Release Push-ups
7 Deadlifts (135/95#)(95/65#)
8 GHD Sit-ups
9 Kettlebell Swings (53/35#)
10 Lunges (10 each side)
11 Wallballs (20/14#)
12 Oz. Beer! Or 12 Cal Assault Bike!

Do 1, then 2-1, then 3-2-1, then 4-3-2-1….

12.13.17 '12 Days of Christmas'

12 Days of Christmas WODjust like the song, on the first day of Christmas my true love gave to me, a Deadlift on the second day of Christmas my true love gave to me, 2 ring dips/muscle ups and 1 Deadlift on the third day of Christmas my true love gave to me, 3 DB thrusters, 2 ring dip/mu and 1 Deadlift....

For Time- time cap is class time Day 1- Deadlift 225/185 Day 2- Ring dips or muscle ups Day 3- DB thrusters 50/35 35/20 Day 4- Burpees Day 5- Box jumps 24/20" Day 6- Sit ups Day 7- Wall balls 20/14 Day 8- DB snatches 50/35 35/20 Day 9- KB swings 72/53 Day 10- DB walking lunges (5 each leg- DB farmer carry) 50/35 35/20 Day 11- TTB Day 12- Cartwheels :)