This is Freaking Awesome!

…Anyone can do CrossFit.

The Daily Challenge for the Month of December is 50 Overhead Squats. 50 OHS everyday, no carry overs. Yes, you have to do them on Christmas. Anything can be used, bar, kettlebell, PVC, broom, towel, band, anything that secured your arms into a locked out overhead position.

Since I’m a bit of a control freak and perfectionist (not that ya’ll have noticed), I’ve decided there are no adequate FAQ/Acronym/Demo Video lists out there. If you want it done right… So I’ve started to update our FAQ. Catalyst has a awesome demo video collection that I lean on heavily, but it’s not listed well for new athletes. So I’m fixing that. Plus it will have all of our favorite CrossFit stuff we tend to extremely over use. Your shoes go in a box, we work out in a gym. Just saying. …I’ll let you know when I finish.

WOD

Low-Bar Back Squats:
1X8@65%, 1X8@70%, 1X6@80%, 1X6@85%

-then-

1 min ME KB Swings 24/16kg

Rest 1 Min

4 min AMRAP of:
15 Pushups (hand release)
10 T2B

Rest 1 Min

4min AMRAP of:
15 Jumping Squats
10 Pullups

Rest 1 Min

1 min ME KB Swings 24/16kg

EXTRA

1) 5X1 3 Position Snatch @ 75% (low to high) – rest 60 seconds, DEMO VIDEO
2) 5X1 3 Position Clean + 1 Push Jerk @ 75% (low to high) – rest 60 seconds

Front Squats:
1X5@60%, 1X5@70%, 1X5@75%, 1X5@80%