12/17/2018 - 12/23/2018

Programming week of 12/17 -12/23


Weekly Announcement

12 Days of Christmas Workout: THIS SATURDAY(22nd)

10-11:30am

Members or Experienced CrossFitters Only


MONDAY
4x12 per side @3011
Front Foot Elevated FrontRack Split Squat
R~60s btwn sets
No rest between sides
+
4 Sets
400/350m
25 UB KBS
Rest ~5min


TUESDAY
6min Bottom of Db Front Squat
30sec Holding
30sec Rest
+
4RFT
1min Max Medball Cleans (20/14)
R1min
1min Max Box jumps (24/20
R1min
1min Max Meter Row
R1min


WEDNESDAY
4x10 Db Cuban Press Each Arm*
*controlled
+
5 Sets
A1)12 Seated Db or KB Curls @3111
R60S
A2) 20 Triangle or Narrow Width Push Ups
R60s
A3)10 DB or KB TGU (~50/35)
R60s
A4) 20 Burpee to Renegade Row
R60s


THURSDAY
Accum 5min at top of Ring Row
+
50 Frog Bridges with Weight*
*2sec hold at the top
+
4x10
Bbell Single Leg RDL
+
5RFT
10 Deadlift (225/155)
50 Double Unders
11min Capa


FRIDAY
12min to Perform 5 Sets
Max L hold on Db's
Scale to Knee Raise hold on box
+
28min AMRAP
10 Backsquats from Ground (155/105)
30s Bbell Hold Above Head
15 Toes 2 Bar



SATURDAY
No Free Class.

Members or experienced CrossFitters Only.
12 Days of Christmas WOD SATURDAY


As Fast As Possible Complete
1 Muscle-ups > Bar MU > Burpee to Ring Row
200 Meter Run
3 Toes to bar > straight leg situps
4 C2b > Pullups > Banded Pullup > Ring Row or Partner Pullup
5 Burpees
6 Sumo Deadlifts (135/95)
7 Wallballs (20/14)
8 Push Press (135/95)
9 Front Squats (135/95)
10 KBS (70/53)
11 Power Snatch (135/95)
120 Double Unders > 120 Lateral Bar Jumps