*Reminder today’s class is FREE and open to all types of fitness levels… Also the best Christmas costume gets 1 week FREE in 2015, so be sure to wear something festive!!!
CROSSFIT
“The 12 Days of Christmas”
12 Pushups
11 Lunge Jumps (Per Side)
10 Wall Balls (W: 14/9 M: 20/10)
9 Pullups/Ring Rows
8 Box Hops/Step Ups (20/24″)
7 Burpees
6 KB Swings (55/70#)
5 Ring Dips/Bench Dips
4 Single Arm Snatches (50/70#)
3 Wall Walks
2 Turkish Getups
1 x 500m Row Sprint
*List Repeat For Time
CROSSFIT
Strength
Back Squat 5-5-5
Front Squat 3-3-3
EMOTM 6 Minutes:
-5 Klokov Press (75/115#)
MetCon
18 Minute AMRAP of:
15 Box Hops (20/24″)
12 Push Press (75/115#)
9 T2B
CROSSFIT LIFT
Press 4-4-4
Push Press 3-3-3
Push Jerk 2-2-2
Split Jerk 1-1-1
Back Squat 5-5-5
Front Squat 3-3-3
*Time Dependant (Squats)
With Christmas landing on the last day of our squat cycle, and with the gym closed on the 25th/26th I would like to encourage everyone who has been following the program to get their second set of squats in either Wednesday or Saturday after your normal class workout. Next week we will test both sets of squats, find a new 1RM for each so we can incorporate those numbers in the new program starting in the new year.
Great work so far guys, the weights are getting heavier, and our squats are looking better than ever 😉
CROSSFIT
Strength
Press 4-4-4
Push Press 3-3-3
Push Jerk 2-2-2
Split Jerk 1-1-1
MetCon
“Mary”
20 Minute AMRAP of:
5 HSPU
10 Pistols
15 Pullups
CROSSFIT
Skill
Handstand/Handstand Pushups
Lift
Bear Complex 1RM
-Squat Clean Thruster
-Back Squat
-BTN Split Jerk
*12 Minute Cap
Metcon
“Diane”
21-15-9 For Time of:
Deadlift (185/225#)
HSPU
