Wednesday, December 12, 2018

3:30pm WOD has been added today. Boot Camp is cancelled tonight (so we have space for 12 Days of Christmas WOD). Please RESERVE classes (class caps will be enforced – thank you)!
 

Conditioning: 
12 Days of Christmas!
Rx:
For time
1 clean & jerk (155/95)
2 muscle ups (ring or bar)
3 handstand push ups (4″ deficit for men)
4 front squats (155/95)
5 ring dips
6 burpees
7 kettlebell swings (32/24)
8 box jumps (24/20)
9 wallball shots (20/14)
10 chest to bar pull ups
11 shoulder to overhead (155/95)
12 rope climbs
continue through the workout just as the song carries on (singing is optional)
Fx:
For time
1 clean & jerk (135/80)
2 muscle up transitions (x2)
3 handstand push ups (1 abmat for women)
4 front squats (135/80)
5 ring dips
6 burpees
7 kettlebell swings (24/16)
8 box jumps  (24/20)
9 wallball shots (20/14)
10 pull ups
11 shoulder to overhead (135/80)
12 rope climbs
Compare to 12/20/17, 12/14/16:
Compare to 12/15/2015
https://www.facebook.com/ballstoncrossfit/photos/a.303684032988473.72643.294215720601971/1038382936185242/?type=3&theater
Compare to 12/16/2014
https://www.facebook.com/ballstoncrossfit/photos/pb.294215720601971.-2207520000.1450061788./1035708609786008/?type=3&theater