12 Days Of CrossFit Christmas

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Monday December 24, 2012

WOD

12 Days of Christmas

1 Deadlift 75/55/35 2 Hang Power Cleans 3 Front Squats 4 Shoulder Press 5 Back Squats 6 Push Press 7 Thrusters 8 Squat Cleans 9 Push Jerks 10 Hang Power Snatches 11 Overhead Squats 12 SDHP

As the song goes you will perform each movement and then go backwards completing the rep scheme for the previous movement until you have gone through all 12 days.  1 Deadlift, 2 HPC/1 Deadlift, 3 FSQ/2 HPC/1 Deadlift,... This will be a fun WOD to take us into Christmas. Reminder:No classes tomorrow Christmas Day and no Open Gym/Yoga Wednesday.  Regular schedule resumes Thursday.

Skill/Strength: WOD overview Station Set Up

Warm Up: 500 m row 10 GHD Sit Ups 10 GHD Hip Extensions DROM Dynamic Stretch Foam Roll

7:00 Vince 36:25 Rx+ 95# Mike L 39:13 Rx Maria 40:50 35 Raegan 33:28 Rx Vic 24:28 Rx

8:00 Dave 34:52 65 Julie 32:32 Rx MK 29:49 Rx Sez 54:10 Rx John Mc 29:14 Rx

9:00 Diane 27:20 25 Tim 28:35 65 Steve 28:27 Rx Randy 37:50 65

10:00 Patty 41:11 Rx David 27:28 65 Brian 28:29 Rx Katie 33:18 35 Jenny 38:23 35 Greg 29:27 35 John M 25:41 Rx Chris W 35:53 Rx Sonntag 28:32 65 Grande 25:25

11:00 Shane 30:18 Rx Brennan L 31:40 Rx Ryan 38:54 Rx Red 32:54 65 Mary 42:56 Rx Jo 43:37 Rx Tracy 39:36 Rx Matt L 34:29 Rx Alex Mc 37:40 Bridget 42:43 35 Dennis 47:11 Rx

Great Work Everyone!!! A great WOD by a great community to get us into the Christmas Spirit.  To all of our CFB family have a wonderful and joyous Christmas. We hope all your Christmas wished come true as long as they aren't Coach doing nonstop burpees all Christmas day.  

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