WOD Blog |
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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Sat, Dec 21 2019 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1987 days ago) |
12 days of christmas(Time) Warm up: Down - World's Greatest Stretch 10 Overhead Squats (PVC) 5 Thrusters (PVC) 10 Push Press (PVC) 10 GHD Sit-Ups 10 Hip Extension 5 Deadlifts (PVC) 5 Pull Ups 5 Dips 5 Kettlebell swings 10 Advanced Mountain Climbers For Time 1 Sumo Deadlift High-Pull (75/55) 2 Thrusters (75/55 lb) 3 Push Presses (75/55) 4 Power Cleans (75/55) 5 Power Snatches (75/55) 6 Kettlebell Swings (53/35) 7 Pull-Ups 8 Knees-to-Elbows 9 Box Jumps (24/20) 10 Double-Unders 11 Burpees 12 Overhead Walking Lunges (45/25 lb Plate) 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 Sumo Deadlift High Pull; on the 2nd day of Christmas my coaches gave to me, 2 Thrusters and 1 SDHP; on the 3rd day of Christmas, my coaches gave to me, 3 Push Press, 2 Thrusters, and 1 SDHP; continue with 4 Power Cleans, 3, 2, 1 etc. up the ladder and down
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