Maria and Wendy
Motivational Quote of the Week, “Don’t fear failure. Fear being in the exact same place next year as you are today.”
Warm-up: 1/2 Tabata, Air Squats, GPU, KB Swings. Dynamic Stretch
WOD: 12 DAYS OF CrossFit
For Time:
1 Bear Complex 75/55
2 Ring Muscle Ups/Bar Dips 2/1
3 Hang Squat Snatch 75/55
4 Hang Squat Cleans 75/55
5 HSPU’s
6 GHD Sit-ups
7 Pull-ups
8 Thrusters 75/55
9 Box Jumps 24/20
10 KB Swings 72/45
11 Wallball 20/14
12 Burpee Broad Jump
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps. Just sing the song in your head as you go. That will help you stay on track.
Compare to 12.19.17
Icing: last minute Christmas shopping.
We will be closed Monday, Christmas Day, and the following morning of the 26th. Classes will resume at 4:30 pm on Tuesday the 26th.
We will be closed on Monday, New Years Day, and the following morning of the 2nd. Classes will resume at 4:30 pm on the 2nd.