12 Days of CrossFit

As CD pumps out a riveting pace in this second WOD, she proves that a 42 year old body can keep up with the young pups, but it is the mind that takes it there with unprecedented style. She earned 4th Place in the females and didn't fail a single rep. What an example of excellence!

Warm up:  DYMO
 

STRENGTH/SKILL

Jingle Bells (kb work;) 3x- 5 swing, 5 goblet squat cleans, 5 Kb walking swings (180 during swing to transition back) Use what ever weight you need to find a flow.

WOD

"12 Days of CrossFit"

On the first day of CrossFit, my true love gave to me...

1 Deadlift 255/175

2 Ring L- Pull ups

3 Skin the cats

4 KB Snatches 53/35

5 KB Swings 53/35

6 PVC Burpees

7 C2F Strict Push-ups

8 Mountain climbers

9 Strict Abmat Sit-ups

10 DU's

11 Split-Lunge Wallball(split lunge instead of squat)

12 Turkish Get-ups 35/26 kb

* 25 minute time cap

Progress through the movements just like you would sing the song~

1 Deadlift

2 L-Ring pull-ups, 1 Deadlift

3 Skin the cats, 2 L-Ring pull-ups,1 Deadlift,  ...etc.

Mobility: Dynamic stretch and roller

Have a Merry Christmas Everybody! Please read Mondays Post to claim your gift to pass on to others. We are so thankful for those of you who have thought of us this xmas and we just hope you all are safe, healthy and happy.

CROSSFIT RED HOURS THIS HOLIDAY ARE AS FOLLOWS:

Thursday 23rd - open regular hours

Friday 24th - closed
Saturday 25th- closed
Close at 5:30 NEW YEARS EVE (Friday)

SATURDAY-NEW YEAR WOD;) 2011