Wednesday, December 14, 2016

12/14 Wednesday night Boot Camp is CANCELLED due to 12 Days of Christmas WOD
Wednesday, Dec 14th: 12 Days of Christmas WOD! Details Here
Wednesday, Dec 14th: Ballston CrossFit Christmas Party! 8pm at World of Beer with Secret Santa gift exchange if you signed up: [email protected]. Event details Here
Thursday, Dec 15th: Core Blast! 6:40pm. 30 mins of Core Work. Use your membership or drop in for $10.
Saturday, Dec 17th: FREE CrossFit Intro Class at Noon. Email: [email protected] to join!
Sunday, Dec 18th: 10am Yoga! Use your membership or drop in for $10.
Sunday, Dec 18th: Skills Class! 12:30pm. Use your membership to join. This Weeks Skill: 1. Kipping toes to bar 2. Handstand walks (handstand walk skill will have a finisher to work weight shifting and shoulder strength/stability)
=======================================================================

12 Days of Christmas!

**Continue through the workout just as the song carries on (singing is optional)**
Fitness:
For time:
1 clean & jerk (135/80)
2 muscle up transitions (x2)
3 handstand pushups (women to 1 abmat)
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

Performance:
For time:
1 clean & jerk (155/95)
2 muscle ups (ring or bar)
3 handstand pushups (guys to a 45lb negative)
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)**

*Compare to 12/15/2015:  Here

*Compare to 12/16/2014: Here

NO CAP!! This workout can take an hour!