Thursday – 151224

Winter Formal – 2015

Jones will have the gym open from 6am to 10am tomorrow morning so that you can sneak in the little workout below before you eat your Christmas cookies and egg nog.

Merry Christmas, Folks.

Warmup

Spealler Warmup
CrossFit Warmup

WOD

12 Days of Christmas

1 Power Snatch 135/95
2 Ring Dips
3 Burpees
4 Pullups
5 Toes to Bar
6 Pushups
7 Air Squats
8 Jumping Lunges
9 Box Jumps 24/20
10 Wall Ball 20/14
11 Kettle Bell Swings 70/53
12 Thrusters 135/95

N.B. – This workout is completed in 12 rounds, sung to the tune, “The Twelve Days of Christmas.” i.e… On the first day of Christmas, my true love gave to me: 1 Power Snatch at 135/95. On the second day of Christmas, my true love gave to me: 2 Ring Dips and 1 Power Snatch at 135/95. On the third day of Christmas, my true love gave to me: 3 Burpees, 2 Ring Dips, and 1 Power Snatch at 135/95. Etc… Get it?

Rest 6 Minutes

8 Days of Chanukkah

Find 8 Rep Max Overhead Squat

Rest 6 Minutes

2015

5 Rounds

20 Unbroken Double Unders
15 Deadlifts 205/145

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