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Friday 12/13

12 Days of Christmas! Our annual 12 days of Christmas food & warm clothing drive is here! Please bring any non perishable food items or any new warm clothing or blankets This workout is open to ANY one members and non members alike. Friends and fellow CrossFitters are welcome to come too 12 Days of Christmas 1 Deadlift 225/155 2 Burpees 3 Pull ups 4 Toes to Bar 5 Push Ups 6 Alt. DB Snatch 50/35# 7 Box Jumps 8 Lunges 9 Sit Ups 10 Air Squats 11 Wall Balls 20/14# 12 DB Hang clean & jerk 6/6 50/35#


This workout id done just like the song starting with 1 deadlift, then 2 Burpees, 1 deadlift, then 3 Pull Ups, 2 burpees, 1 deadlift ..and so on




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Friday 12/4

Midline 2 Sets: :30 Plank Hold :30 Side Plank (Right Side) :30 Side Plank (Left Side) :30 Plank Hold :30 Side Plank (Left Side) :30 Side Plank (Right Side) -Rest 2:00 B/T Sets- Conditioning See You Ag

Thursday 12/3

Midline 4 Rounds :30 each exercise Tuck Jumps Push-Ups Superman Hold Bicycle Kicks Hollow Rocks Conditioning Partner WOD AMRAP 16 Minutes: *Alternate rounds with a partner! 200m Run 16 Alternating

Wednesday 12/2

Midline 10:00 AMRAP 10 Mountain Climbers 10 Alternating Bird Dogs 10 Squat Jumps 10 KB/DB Side Bends (right) 10 KB/DB Side Bends (left) Accessory 3 sets 12 Single arm dumbbell bench press (each side)

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