Warm Up and Mobility
Christmas Eve !!
The Twelve Days of Christmas
For Time Complete
1 x Squat Clean 135/95
2 x HSPU’s (Strict)
3 x T2B
4 x Push Jerks
5 x Hand Release Push Ups
6 x Lunges (Alt)
7 x KB Swings 53/35
8 x Box Jumps 24/20
9 x KB Sumo Deadlift High Pull
10 x Wall Balls 20/14 to a 10/9′ Target
11 x Deadlifts
12 oz Beer (or water)
*40 Minute Cap
Sequence goes just like the song. Complete 1 squat clean, then 2 HSPUs +1 Squat Clean, 3 T2B +2 HSPUS+ 1 Squat clean etc….
Scale the movements as necessary, try to keep the song format. Coach’s will advise.
CFRT wants to wish everyone a Happy and Safe Holiday!!
For Time Complete
1 x Squat Clean 135/95
2 x HSPU’s (Strict)
3 x T2B
4 x Push Jerks
5 x Hand Release Push Ups
6 x Lunges (Alt)
7 x KB Swings 53/35
8 x Box Jumps 24/20
9 x KB Sumo Deadlift High Pull
10 x Wall Balls 20/14 to a 10/9′ Target
11 x Deadlifts
12 oz Beer (or water)
31:53, 75#, 35# KB, pushups on knees, hspu off a box on knees, water
no way a beer was going to happen. I couldn’t even look at the can
28:31 rx + 12oz. Beer
Good time this morning. Thanks Yoshi for not letting me drink alone! Great job 5am, thanks Pj.
I hope everyone has a fun and safe Christmas!
Awesome class this morning!!!
36:46
1 Squat Clean 135#
2 HSPU (went away towards the middle) I’ll call them 1/2 ones
3 T2B
4 Push Jerk (135# for the first 7 rounds/ 95# for the rest)
5 HRPU
6 Lunges
7 KBS 53#
8 Box Jumps 24in
9 SDLHP 53#
10 Wall Ball 20#
11 DL 135#
12 oz curl (Mad Elf Ale 11% Alc)
Warm Up and Mobility
Christmas Eve !!
The Twelve Days of Christmas
For Time Complete
1 x Squat Clean 135/95
2 x HSPU’s (Strict)
3 x T2B
4 x Push Jerks
5 x Hand Release Push Ups
6 x Lunges (Alt)
7 x KB Swings 53/35
8 x Box Jumps 24/20
9 x KB Sumo Deadlift High Pull
10 x Wall Balls 20/14 to a 10/9′ Target
11 x Deadlifts
12 oz Beer (or water)
*40 Minute Cap
Sequence goes just like the song. Complete 1 squat clean, then 2 HSPUs +1 Squat Clean, 3 T2B +2 HSPUS+ 1 Squat clean etc….
Scale the movements as necessary, try to keep the song format. Coach’s will advise.
CFRT wants to wish everyone a Happy and Safe Holiday!!
13 – Post Online!
That’s right Gary!!!
Super bummed I’m missing this one. Happy Holidays all!!
What time are you off Marie? Ill be doing this one after the noon class.
The Twelve Days of Christmas
For Time Complete
1 x Squat Clean 135/95
2 x HSPU’s (Strict)
3 x T2B
4 x Push Jerks
5 x Hand Release Push Ups
6 x Lunges (Alt)
7 x KB Swings 53/35
8 x Box Jumps 24/20
9 x KB Sumo Deadlift High Pull
10 x Wall Balls 20/14 to a 10/9′ Target
11 x Deadlifts
12 oz Beer (or water)
31:53, 75#, 35# KB, pushups on knees, hspu off a box on knees, water
no way a beer was going to happen. I couldn’t even look at the can
Merry Christmas Eve everyone 🙂
Thanks PJ
Have fun in NY Kirtsi!
28:31 rx + 12oz. Beer
Good time this morning. Thanks Yoshi for not letting me drink alone! Great job 5am, thanks Pj.
I hope everyone has a fun and safe Christmas!
Beer!
WOD @0600
37:18
#95 OLY
#53 KB
#24 box
strict HSPU/ HRPU
T2B
#14 ball
12OZ beer!!!
It felt great, thank you PJ for coaching and for the extra tips!
Awesome WOD!
Beer!!
Gus had a beer???
31:06 (#105, K2Triceps, Box Pike Push Ups) and of course 12 oz Beer
This was a fun work out. I definitely wouldn’t leave you hanging Chris.
Have a Merry Christmas everyone.
Beer!
31:21
#55, Box HSPU +1 abmat, K2Elbows, #26 KB, #12 Wallball
…..and no beer for me at 5am, sorry!
Thanks PJ, Merry Christmas everyone!!!
🙂
“Twelve Days Of Christmas”
33:53
115# Squat Clean
T2B
BHSPU
115# Push Jerk
HRPU
Lunges
53# KB Swings
24″ Box Jumps
53# KB SDHP
20# Wall Ball
115# Deadlift
H2O!
Thanks Pj!
Merry Xmas Everyone!
H2O!!
Great job 9:30! I had fun sweating with everyone.
36:53
Cleans – 135
HSPU – 1 abmat
K2E
Push jerks – 135
HRPU
Lunges
KB swings – 53
Box jumps – 24″
SDLHP – 53
Wall balls – 20#
Deadlifts – 135
Water
Had a beer after I finished everything.
Merry Christmas everyone!
H2O & Beer!
These avatars are so funny!!
Hope everyone has a Merry Christmas, wish I could have been we with you guys today! Hope you guys enjoyed the WOD 😉
Awesome class this morning!!!
36:46
1 Squat Clean 135#
2 HSPU (went away towards the middle) I’ll call them 1/2 ones
3 T2B
4 Push Jerk (135# for the first 7 rounds/ 95# for the rest)
5 HRPU
6 Lunges
7 KBS 53#
8 Box Jumps 24in
9 SDLHP 53#
10 Wall Ball 20#
11 DL 135#
12 oz curl (Mad Elf Ale 11% Alc)
SON OF A NUTCRACKER!!
It took around 10 mins to drink that beer haha
11% , yikes. Really bumped it up Phil!!
Go big or go home!!
Yeah Buddy!
27:23 (I think) Handicap version 🙂 Beer, whoof.
First WOD with wifey, good time. Great work everyone and Hapoy Holidays to All. I hope Santa is good to you.
Thanks Sarah B and KG for entertaining kids.
Beer!!