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Monday, 24 December 2018

23 December 2018 by 8 Comments

CrossFit’n Santa!

Gym closed Tuesday for Christmas! Monday and Wednesday classes will ONLY be at 0900.

 

Conditioning:

“12 Days of Christmas”

1 Clean & Jerk (135/93)

2 Pistols

3 Burpees

4 Back Extensions

5 Ring Dips

6 Deadlifts (135/93)

7 Toes-2-Bar

8 Pull-ups

9 Box Jumps (30/24″)

10 Kettlebell Swings (53/35)

11 Handstand Push-ups

12 Row 1200m

 

For Time*

Compare to Saturday, 23 December 2017

*The WOD is performed like the song is sung. Pistols are 1 each leg, each time.

 

Mobility:

Quad Smash – 1:30/leg

Spine Smash – 2:00

Overhead Distraction w/ External Rotation – 1:30/side

 

 

Post time and experiences

Filed Under: 20+ min, Bodyweight, Gymnastics WOD, Holiday WOD, Hybrid, Lifting, Monostructural

Comments

  1. liliana says
    24 December 2018 at 11:35

    48:32
    63 c&j & DL
    Knee raises
    Green and red band PLU
    20 box jump and pistols
    30 lb KB
    20 in box HSPU

  2. Norka says
    24 December 2018 at 11:41

    40:55
    63# C&J/DL
    T2B 3 rounds then K2C
    20” box pistols
    2 abmat strict HSPU
    Purple band ring dips

  3. sflynn says
    24 December 2018 at 11:57

    35:55 Rx
    45sec PR and didn’t use any pistol mods for the first time!
    Merry Christmas!

  4. Christa says
    24 December 2018 at 15:51

    45:35 mods purple banded RDs and 2 ab mat HSPU. Definitely an improvement from last year. About 2 minutes slower than last year but a ton of mods/used pvc pipe.

  5. Pinky says
    27 December 2018 at 15:33

    Did this at home a couple days late.
    37:15
    Subbed matador dips for ring dips and Supermans for back extensions. Tried to keep same pace to keep wod comparable. Everything else PR. 4 minute PR.

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