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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Thu, Dec 22 2022 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1972 days ago) |
12.22.22(Time) Warm Up 2 rounds 150 meter row or 15 down ups 10 step ups 15 double or single unders 10 DB strict press Skill 4 rounds 8 hip thrusts 10 second hip thrust hold Rest 60 seconds between sets 45-55% of 1rm deadlift EVERY 3 MINUTES FOR 15 MINUTES 30-60 seconds handstand hold 30-60 seconds bar hang Rest remaining time of each set NOTES The goal is to work for 60 seconds to 2 minutes, and rest the remaining time of each set. Conditioning 12 DAYS OF CHRISTMAS FOR TIME 1 bar muscle up 2 shoulder to overhead 3 front squats 4 hang power cleans 5 deadlifts 6 toes to bar 7 burpees 8 box jumps 9 wallballs 10 kipping pull ups 11 strict handstand push ups 12 wall walks OR Bodyweight Version 100 meter run 2 jumping air squats 3 jumping lunges each side 4 burpees 5 push ups 6 shoulder taps 7 mountain climbers each side 8 high to low planks 9 crossbody V ups 10 side tuck ups each side 11 deadlift jumps 12 wall walks 30 minute cap |
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