“The 12 Days of CrossFit”
- Ground to Overhead (135/95)
- Handstand Push-ups
- Box Jumps (30/24″)
- Deadlifts (135/95)
- Chest to Bar Pull-ups
- Wall Balls (20/14)
- Kettlebell Swings (53/35)
- Toes to Bar
- OH Plate Lunge (45/25) (5/side)
- Slam Balls (30/20)
- Squat Cleans (135/95)
Level 1 Suggested Subs
- Dumbbell Clean and Jerk
- Hand release push-up
- Box Jumps (18/12)
- Deadlifts (135/95)
- Ring Rows
- Wall Balls to 9′ (14/8)
- Russian Kettlebell Swings (35/20)
- Bodyweight Lunge
- Slam Balls (20/15)
- Dumbbell Squat Clean
- The rep scheme follows the song: 1, 2-1, 3-2-1, 4-3-2-1, etc.
- Wear your best ugly Christmas sweater!!
Nutritional Seminar – Healthy Eating Around the Holidays!
When: December 18, 530pm. RSVP HERE! The seminar will be one hour long and will include:
- Clean Eating, the what, why and how
- Carbohydrates, when to eat, what to eat, and how they effect our body
- “Because I worked out” and your diet
- Does a 15 min AMRAP = a large pizza, beer, and ice cream?
- Q&A time
Claim Your Account on our new member management system, Front Desk!
Your membership and profile is already set up in Front Desk, but claiming your account gives you the ability to update your personal info, manage your schedule, sign in to classes, and many other things online! You can fill out a digital waiver as well.
You’ll notice the class sign-in system has changed recently, too. You can sign in using your phone number or a QR code (must request a QR code at the sign-in kiosk and have it sent to your mobile device), or you can sign-in to classes in advance. If you have any questions, email Scott or ask a trainer in the gym.
19 thoughts on “Tuesday Workout: The 12 Days of CrossFit”
29:36 (2 abmat HSPU, regular pull ups, rest Rx)
26:18 (Vups, hr pushups, RR, rest Rx)
28:50 @ 115
31:08 (95# until round 12 then went to 85#, 3 abmat HSPU, red band pu, 2 rnds T2b then 2 rnds vups…tore hand)
I have been eating all morning…this has made me a very hungry girl!
28:06 which includes a :90 bathroom break
@85#barbell, everything else rx
27:28 (Lots of scaling, lots of fun! GTO and SC @ 65#, 3 ABMAT HSPU, 20″ Box after 3 rds @ 24″ , 100# DL, RR, 12#WB, 35# KB, V UPS after 1 Rd of T2B, 10# Lunges , 20# SB)
29:02 @ 85# Everything else rx
21:50 rx (70#kb, 25# WB)
20:40 rx same as above (12/16)
26:48 rx except 53# kb and 24″ box- 12/16
29:50 @ 85#, hr pushups and ring rows. This is minus the minute plus it took me to walk off the pain from a bad box jump Thanks to the 8 AM for cheering me on at the end!
Great recovery, Christina!!
28:32 (1 abmat hspu, rest rx)
Well that was difficult. My Christmas sweater came off after round 3.
Lots of substitute movements:
Did HSPU for the first 6 rounds, then Hand Release PU for the last 6 rounds.
Box jumps turned into step ups for the last few rounds
Burpees turned into me slowly scraping my body off the ground
Did V-Ups for rounds 9 and 10, and Sit ups for rounds 11 and 12
Stripped the bar to 45# for the Squat Cleans
33:05 – 1 abmat, reg pullups, rest rx. with christmas sweater. not worth it…