Reminder: We are hosting a Christmas Party Dec 21, for all members. Click for details!
WOD
For time (35 min cap):
50 Wallballs (20/12 lbs)
40 Kettlebell Swings (24/16 kg)
30 Burpees
20 Pull-ups
10 Squat Clean & Jerk (165/105)
20 Pull-Ups
30 Burpees
40 Kettlebell Swings
50 Wallballs
COMP
“12 Days of CrossFit” Courtesy of Invictus
1 250 Meter Row
2 Muscle-Ups
3 Dumbbell Thrusters (45/25 lbs)
4 Burpee Box Jumps (24/20)
5 Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings (32/24 kg)
8 Alternating DB Snatches (45/25 lbs)
9 Toes to Bar
10 Walking Lunges with Dumbbells (45/25 lbs)
11 Ring Dips
12 Man-Makers (45/25 lbs)
It’s not quite Christmas yet, but why wait to do a super long, difficult workout. Follow the movements to the tune of the song 12 days of Christmas. There is no time limit for this effort, but scale accordingly.
It’ll go like this . . .
Round 1 – 250 Meter Row
Round 2 – 2 Muscle-Ups, 250 Meter Row
Round 3 – 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
Round 4 – 4 BBJ, 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
. . . and so on.