Monday 12/23/2019

LOCO ANNOUNCEMENT

Bring a Friend Day is Monday January 6th!!  Bring anyone to any class time, CrossFit or Boot Camp.  Friends must be accompanied by a member!

Also, don’t forget we have community WODs (free class for anyone, friends, neighbors, family, you don’t have to be there) on the 24th and 26th at 9AM.

 

WOD

A) 12 Days of Christmas

For Time:

1 Broad Jump
2 Burpees
3 Handstand Pushups
4 Jumping Lunges
5 Chest to Bar Pullups
6 Thrusters 75/55
7 Power Cleans 75/55
8 Deadlift 75/55
9 Box Jumps 30/24
10 Kettlebell Snatch
53/35
11 Toes to Bar
12 100m Runs (1200m run)

Strategy and Briefing

This is a Christmas Classic that many will have done in some form in their fitness journey. Due to the medley of movements in this Breathe & Burn/Muscular Burn Workout, pace yourself carefully. Keep sets unbroken, but take time on transitions to control the pace. The weight may be light as you get to the barbell — don’t attempt to go straight through all the movements every round. Drop & rest before starting the next movement. Breathing should remain consistent throughout the entire workout. You can “outwork” oxygen consumption for only a limited time, before you are in a blizzard of pain.

In The 12 Days of Christmas you will complete each exercise in ascending order, but work your reps back down to 1, adding one exercise per round:
1 – On the first day of Christmas, my coaches gave me 1 Broad Jump
2, 1 – On the second day of Christmas, my coaches gave me 2 Burpees, and 1 Broad Jump
3, 2, 1 – On the third day of Christmas, my coaches gave me 3 Handstand Pushups, 2 Burpees, and 1 Broad Jump’
… and so on…

Levels Consideration: Overall

Goal: Finish under the Cap!

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