Friday, December 18th 2015 - Crossfitcove

Friday, December 18th 2015

HOLIDAY SCHEDULE

We are excited to see many of you tonight at the Holiday WOD and Potluck!  We also wanted to share our holiday schedule with you (next week through the New Year):

Mon- Wed: Normal hours

Thursday Christmas Eve – 9:30, 12:,4:30

Christmas Day – CLOSED

December 26 – 30th: Normal hours

New Years Eve:  6:30a, 9:30, Noon 

New Years Day – Noon

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 WOD

“The 12 Days of Christmas”
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.  Please note it can be completed individually, as a team or scaled in a VARIETY of ways.  Talk to your coach about how to scale for your level of fitness… it should be FUN… not brutal!

1 Burpee
2 Toes-to-Bar
3 Kettlebell Swings #53/35
4 Hang Cleans #95/65
5 Push Press 95#/65#
6 Front Squats #95/65
7 Push Ups
8 Sit Ups
9 Wall Balls #20/14
10 Box Jumps
11 Pull Ups
12 HSPU

Team “Tanks for Watching” practicing for the Battle of Baltimore!

battleofbalt

 
  

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