December 23, 2014

CrossFit
WOD: For Time
“CrossFit 12 Days of Christmas”
1 Deadlift, 275/185 lbs
2 Pistols (Alternating Legs)s
3 Handstand Push-ups
4 Ring Dips
5 Toes-to-bars
6 Dumbbell Snatches, 50/35 lbs
7 Burpees
8 Ball Slams, 40/25 lbs
9 Push-up (hand release)s
10 Double Unders
11 Chest-to-bar Pull-ups
12 Clean & Jerks, 155/105 lbs

*Perform like the song:
1 Deadlift
2 Pistols, 1 Deadlift
3 HSPUs, 2 Pistols, 1 Deadlift
4 Ring Dips, 3, HSPUs, 2 Pistols, 1 Deadlift…

CrossFit 101
“CrossFit 101 12 Days of Christmas”
1 Wall Climb
2 Pistols (Alternating Legs)s
3 Burpees
4 Box Jumps, 24/20 in
5 Pull-ups
6 Air Squats
7 Kettlebell Swings
8 AbMat Sit-ups
9 Push-ups
10 Walking Lunges
11 Wall Balls, 20/14 lbs
12 Thrusters, 53/35 (use your kettlebell)

*Perform like the song:
1 Wall Climb
2 Pistols, 1 Wall Climb
3 Burpees, 2 Pistols, 1 Wall Climb
4 Box Jumps, 3 Burpees, 2 Pistols, 1 Wall Climb…

Incendia Barbell
1) Snatch 6 x 1 @ 85%
2) Tall Split Jerk 4 x 2 @ 50%