Reindeer Games
Tami and I want to thank all those that participated in this years annual SFXF Christmas party. The food was awesome, the games were a hoot, secret Santa was excellent and the video gave us all a look back at an amazing year with so many amazing people. We had so much fun.
Thank you to everyone who pitched in to purchase the 2 brand new Assault Bikes. A total surprise for sure. I can’t wait to get them in a workout later this week.
Tami and I are so blessed to have all of you in our lives.
Today’s workout is a SFXF Classic, The 12 DAYS of CrossFit. This is a great chipper which will challenge you physically and mentally.
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.
Icing: Dragon 2 min. ES and Pigeon on the Wall 2 min ES