Wednesday, December 16, 2015

Note – Boot Camp is cancelled so everyone can enjoy the 12 Days of Christmas WOD!
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It’s the most wonderful time of the year! And with that, it’s time again for “The 12 Days of Christmas WOD.” Whether you have been naughty or nice, this one’s a bruiser. Perform the WOD just like the song “The 12 days of Christmas.” Work your way up and down the days of Christmas until all 12 days/movements are done for the final round.
*Be sure you reserve class ahead of time* – we will NOT have additional space if class is at capacity.
12 Days of Christmas!
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 chest to bar pull ups
11 shoulder to overhead (135/80)
12 rope climbs
Performance:
For time:
1 clean & jerk (155/95)
2 muscle ups
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 12/16/2014: https://www.facebook.com/ballstoncrossfit/photos/pcb.1035708749785994/1035708609786008/?type=3&theater