Holiday WOD December 22nd!

In lieu of the regular 6:30pm class on Friday, December 22nd we will be holding our annual Holiday WOD and Potluck.  For those of you who are on the blog awaiting the workout every night at 8p (and are likely angry that this post didn’t go live until 8:08pm), we CAN tell you that this one will be a “12 Days of Christmas WOD” again.  But if Christmas isn’t your thing, no worries at all.  Consider it a non-denominational celebration of all things CrossFit that just happens to have a rep scheme that follow the pattern of the 12 Days of Christmas.  Like the song, you will 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.  But of course we won’t reveal ALL of it.  The movements will be a secret and taunt you for the next month — just like that wrapped present you’re not allowed to touch until the big day!

10 1 Arm DB Rows

30 Seconds OH Box Stretch

10 Close grip Push ups

4 Rounds

 

100 Double Unders

60 Cal Row

30 Front Squats

-For Time-

Fitness: 95/65 (200 Singles)

Performance: 135/95

Open: 155/105

Coach’s Tip: The Skill work should help keep your shoulders healthy and build some strength.   The load on the front squats does not need to be unbroken.  It should be a challenge as you will be under fatigue at that point in the workout.