Saturday December 24th
Workout of the day
"The Twelve Gifts of Christmas"
12 Double unders
11 Squats
10 Sit ups
9 Ball slams (40/20lbs)
8 Burpees
7 Box Jumps (24/20”)
6 Deadlifts (115/83lb)
5 Hang Cleans (115/83lb)
4 Thrusters (115/83lb)
3 Racked lunges - per leg (115/83lb)
2 Front Squats (115/83lb)
1 Mile run
Begin with your 12 double unders, then go back to the top and do 12 double unders, and 11 squats. Then back to top and do 12 double unders, 11 squats, 10 sit ups...and so on until you get to the 2 front squats. Then you do the whole thing one last time and run 1 mile at the end to FINISH.
Holiday Class Schedule:
- Saturday 12/24 - 8:00am and 9:00am only
- Monday 12/26 - 9:00am and 11:00am only
Saturday 9:00am class - "The Twelve Gifts of Christmas"
No 6:00am classes the week of 12/26 - 1/1
No CrossFit Kids classes the week of 12/26 - 1/1
The next On Ramp program begins Monday 1/2. Sign up here.
Got my head on straight (thank you, Tara) in the end and pulled it together. This WOD proved to be pretty damn challenging for many. Seldom do we train in the longer time domain. Objective was to keep moving with minimum rest. That's always the objective.
Posted by: Joel aka Angry Abs. | December 24, 2011 at 02:33 PM
It made my day to be surrounded by great people this morning. Thank you all and Happy Holidays.
Be safe!
Posted by: Jim Lanz | December 24, 2011 at 03:25 PM
Sorry we missed this WOD. It looks awesome! Miss you so this past week. See you next week. MERRY CHRISTMAS!
Posted by: Stephanie | December 25, 2011 at 11:47 AM
MERRY CHRISTMAS CFSSLI
FAMILY!!!!!!!!!
Posted by: Richr | December 25, 2011 at 01:42 PM
LOL!!! Lisa loves this post Angry Abs!
Posted by: Brian S. | December 25, 2011 at 08:21 PM