This weeks Movie- Hot Rod
Warm Up and Mobility
Ugly Sweater Day aka Christmas Eve!!
Movie – Hot Rod
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.
Compare scores here
32:42
(105/1-abmat/53#/24″/20#/CoorsLight)
Worked with Melcher, had a nice Taster’s Choice moment with Yoshi and a beer. Thank you PJ for today, for every day, Mike, Sarah, Monsini and Kelly G too.
Great work 5 am, thank you all for kicking off the covers – glad to see other ppl are early birds.
Merry Christmas to CFRT members and their families. Hope Santa is good to you.
Enjoy the day.
I made a “6am all stars” class with the wife!!
WOD 33:53
(#135,#53,24′,#20,12oz Corona!)
Cash out
Another Corona!
Great work 6am!
Thank you PJ!
Corona, at a boy!
So nice to WOD with you Gus! Seeing your smiling face this morning made my day. And you cheered me on just when I needed it.
MERRY CHRISTMAS!! That was a fun WOD. My first time doing it. I was happy with how it went. Hopefully next year I will be off that stupid box for HSPU.
33:24 (85# / 35# / 20″ / 12# / H2O)
32:13
(95#, 44#, 24″, Pike HSPU 20″, Amstel Light) – Favorite gifts Keri and Emmi.
Cash out with Gus – another Amstel Light
First 6:00 a.m. class. Way to push it everyone! Thanks Pj!
Merry Christmas all!
WOD: 32:54 (135#, 53#, 24″, Pike HSPU 20″,20#, Coors)
Merry Christmas everyone.
Nice wod with the hubby today @6am.
This was my first time doing this wod, it was very fun!
Wod: 34:46 (box set up, 26kb, 65clean, T2B, HSPU, water)
Awesome job everyone!
Thanks PJ!
Happy holidays CFRT family! 🙂
This was a blast and the best way to start Christmas Eve
32:36 – super light since this was my first time in a week picking up weight due to a bum back. (55#, 26#, 10#, piked pushup, step-ups, K2Fab). Didn’t drink the beer, but spent the minute dancing with Lori 🙂
Great work 6am All Stars! And thank you Coach Pj for a great class. (though next year Lori and i will provide the music 😉 )
Hope you all find your Muscle-up or pull-up or box jumps under the tree 🙂
That’s right Janet…we will pull together the soundtrack that will keep us rocking, rolling and dancing!
Thanks for the dance! Better than beer!
So much FESTIVE FUN!
32:47 (45#,10# db,plate jumps,8#, K2W)
Christmas Eve will never be the same…best way to start the day! Even got there earlier to cheer on the 5 am crew. Great work from the morning peeps. And you even drank the beer. Oh my. Dancing with Janet was much more fun for me.
Thanks PJ for keeping me on track all the time!
6 AM All Stars – you are the tinsel on my tree! Awesome job this morning!
Merry Christmas to all and to all a GREAT NIGHT!
Wow this wod was so much fun !
Not only a workout for the body but the brain too !
33:19
Thank you to all our wonderful coaches and Crossfit family
For making me feel so alive !
Merry merry Christmas
Paired up with The Peeej with 135 , 53 KB … timing couldn’t of been better and I don’t give a shit about the WOD time ( Mike ,PJ,lolol ) !! Merry Christmas Everyone!! Glad you were there Sarah !
This one was so much fun and I’m glad I was able to workout with everyone on Christmas Eve! Merry Christmas and thanks Mike, Sarah, and Pj!
Couldnt have asked for a better time today! One of my favorite WODs of the year!! It was awesome to have so many people at 930! Great work everyone. Thanks to all of our coaches at CFRT for making it such a fun place to workout!!!
Wod
33:14
135# cleans/ DL
115# jerks
53# KBS/ SDLHP
12% alc beer
12% , unreal. Great job Phil!
Such an amazing morning with the best community around! You guys are the best, Merry Christmas and Happy Holidays from all of us from the CFRT staff!!
So glad I came this morning! I hope everyone has a wonderful day with family & friends.
37:18
Got capped at 40, but finished! I used 75lbs for jerks, 20 in box jumps, 10lb med ball, 26lb KB, 1abmat/1 ten lb plate for strict Hspu. Thank you 6am and PJ for supporting me through that last round, you guys and girls are awesome!!! Honestly felt dizzy for awhile in that WOD , but I just moved 1 rep at a time… Felt great to be done! Lol! It was fun watching the 930 class!!! Merry Christmas everyone, see you when the box opens!!
1 rep at a time, that’s all you can control!
33:17(used power clean #75, dumbbell presses #25 each, K290, #35 KB, plate jumps on 4 #45 plates, #45 Push press, DL #110). Thanks Anna and Olivia for explaining the stepwise “thingy”. Hope you all had a merry Christmas and happy holidays!