Saturday 12/14/19

REMINDER! 10:30am is our CrossFit and Yoga class. Join us for 45 minutes of CrossFit, followed by 30 minutes of yoga flow! FREE to the community!

12 Days of Christmas WOD!

1 muscle up (scale: 5 ring rows scaled+: elevated)

2 clean and jerks (135/95) (Rx+ 155/105)

3 box jumps

4 deadlifts (135/95) (Rx+ 155/105)

5 burpees

6 alt pistols

7 hand release push ups

8 toes to bar

9 wall ball shots (20/14) (Rx+ 30/20)

10 chest to bar pull ups

11 ring dips

12 front squats (135/95) (Rx+ 155/105)

Like the song the "12 Days of Christmas", complete each exercise in ascending order then work back down, adding one exercise per round.

Ex. On the 1st day of Christmas, my coaches gave to me, one Muscle Up; on the 2nd day of Christmas my coaches gave to me, 2 Clean and Jerks and 1 Muscle Up; on the 3rd day of Christmas, my coaches gave to me, 3 Box Jumps, 2 C&J, and 1 Muscle Up; continue with 4 Deadlifts, 3, 2, 1 etc. up the ladder and down