Tuesday Workout: 12 Days of CF

WOD

“The 12 Days of CrossFit”

1. Power Snatch (95/65)
2. Box Jump (30″/24″)
3. Handstand Push-up
4. Chest to Bar Pull-up
5. Burpee
6. Front Rack Lunge (95/65) – 3/side
7. Toes to Bar
8. Wall Ball (20/14)
9. Slam Ball (30/20)
10. Kettlebell Swing (70/53)
11. Row (calories)
12. Squat Clean Thruster (95/65)

Level 1 Variation

1. Dumbbell Snatch (1/arm)
2. Box Step Up
3. Push-up
4. Ring Row
5. Burpee
6. BW Lunge or Lunge with Dumbbells
7. V-up or Abmat Sit-up
8. Wall Ball to 9′
9. Slam Ball
10. Russian Kettlebell Swing
11. Row (calories)
12. Dumbbell Thruster

Other Notes

• The rep scheme follows the song: 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1, etc.
• Rowers will be set up on either ends of the room – rowers are first come first serve for all classes – do not set up the rowers near your station (unless small class) as this will take up too much space.
• Be mindful of people working out around you!
• Wear your best ugly Christmas sweater!! If you make it the entire workout wearing it, subtract 2 minutes from your time : )

Please Note Our Holiday Schedule Changes

• Mon 12/19 – Fri 12/23: Regular Schedule!
• Sat 12/14: Open Gym only from 9:00-11:00AM.
• Sun 12/25: Closed
• Mon 12/26: One class at 10:00AM, Open Gym from 11:00-1:00PM
• Tue 12/27: No 8:00AM or C’ville Strength (please note the lower room is still open for lifting during evening class hours, and there will be strength programming)
• Wed 12/28: No 8:00AM or Intro Class (Essentials is still ON!).
• Thu 12/29: No 8:00AM or C’ville Strength (please note the lower room is still open for lifting during evening class hours, and there will be strength programming)
• Fri 12/30: No 8:00AM, all other classes normal.
• Sat 12/31: Open Gym only from 9:00-11:00AM.
• Sun 1/1: Closed
• Mon 1/2: One Class only at Noon!
• Tue 1/3: No 8:00AM or C’ville Strength (please note the lower room is still open for lifting during evening class hours, and there will be strength programming)
• Wed 1/4: No 8:00AM, all other classes ON!
• Thu 1/5: Resume normal schedule, but no C’ville Strength (please note the lower room is still open for lifting during evening class hours, and there will be strength programming)

C’ville Strength will resume as a coached session on Saturday, January 7!  If you plan to follow along with the programming during open gym hours, please refer to the blog HERE for up-to-date programming.

As always, be sure to check our online Scheduler for up-to-date schedule information or last minute changes. Thanks!