Daily WOD

For Time:
150 Double Unders
– Then –
4 rds
20 DB Snatch (50/35)
20 Yard DB Lunge (50/35)
– Then –
150 Double Unders
-Then-
-Rest 3 Min-

Clean and Jerk
3 rep EMOM

CHRISTMAS DAY HOURS:
9AM AND 10AM CLASSES

WORKOUT:

WE’LL BE DOING ANOTHER VERSION OF THE 12 DAYS OF CHRISTMAS.

1.    180 SECOND MINUTE PLANK  (ELBOWS)
2.    5  BURPEES
3.    DEADLIFTS  @225/135
4.    10 PUSH UPS
5.    10  SWINGS @70/55
6.    10  SHOULDER PRESS  @95/65
7.    10  SLRDL @55/35 (5 EA LEG)
8.    TOES TO BAR
9.    BACK EXTENSIONS
10.  HANG POWER CLEANS @135/95
11.  JUMP SQUATS WITH BARBELL @45/33
12.  50 FT. WALKING LUNGE WITH KB IN GOBLET POSITON @55/35

HI!
IT’S CHRISTMAS EVE, SO THAT MEANS WE HAVE A LIMITED SCHEDULE FOR TWO DAYS.
MONDAY, DECEMBER 24TH WE WILL HAVE CLASSES AT 8AM, 9AM AND A SPECIAL 11:30AM CLASS TAUGHT BY OUR OWN
PHILLY CALDERONE’

TUESDAY, DECEMBER 25TH WE WILL HAVE A 9AM AND A 10AM CLASS.
HOPE YOU ALL HAVE A WONDERFUL HOLIDAY AND FOR EVERYONE THAT DOESN’T CELEBRATE CHRISTMAS I HOPE YOU HAVE A WONDERFUL VACATION!

WE WILL RESUME WITH A NORMAL SCHEDULE ON WEDNESDAY THE 26TH

LIFT:

BACK SQUAT
10 X 10
DID YOU THINK YOU WERE GETTING AWAY WITH THEM THIS WEEK CAUSE OF THE HOLIDAY!

WORKOUT:

Teams of 2
60-40-20
HANG POWER SNATCH  (95/65)
C2B

LIFT:

BENCH PRESS
7 X 3
DEAD HANG PULL UP
7 X 3
PERFORM BENCH PRESS FIRST THEN GO RIGHT INTO THE PULL UPS
USE A WIEGHT ON EACH THAT MAKES THE 3 REPS DIFFICULT TO GET THROUGH
HOLD A WEIGHT WITH YOUR FEET FOR THE PULL UPS
PERFORM 7 SETS TOTAL

WORKOUT:

FOR TIME:

10-9-8-7-6-5-4-3-2-1
CLEAN AND JERK (95/65)
BAR FACING BURPEES

THIS SATURDAY LINSAY WILL BE DOING THE 12 DAYS OF CHRISTMAS AS THE WORKOUT.
IF YOU HAVEN’T DONE IT BEFORE BE SURE TO SHOW UP, IT’S A DOOSY!

LIFT:

OVERHEAD SQUAT
10 X 3:60

WORKOUT:

30-20-10
50 DOUBLE UNDERS
DEADLIFT @275/135
50 DOUBLE UNDERS
BOX JUMP  @30/24
50 DOUBLE UNDERS

HOLIDAY HOURS:

MONDAY, DECEMBER 24TH:  8AM AND 9AM CLASSES
TUESDAY, DECEMBER 25TH:  9AM AND 10AM CLASSES

WORKOUT:

TEAMS OF 2 COMPLETE FOR TIME:

150 CAL ON ASSAULT BIKE
150 THRUSTERS @95/65
100 PULL UPS

ONLY ONE PERSON WORKS AT A TIME.
THERE HAS TO BE ONE PERSON RESTING AT ALL TIMES

THERE WILL BE NO YOGA THIS WEEK, OUR YOGA INSTRUCTOR IS ON VACATION THIS WEEK.
I’LL LET YOU KNOW ABOUT THE WEEK AFTER.

LIFT:

SWINGS
10 X 10:30

WORKOUT:

15 SNATCH @185/135
50 T2B
15 SNATCH @185/135

LIFT:

BACK SQUAT
10 X 10:90

WORKOUT:

3 rds
1000m ROW
25 HANG POWER CLEANS  (135/95)

AS YOU CAN SEE CROSSFIT IS A PROGRAM THAT DOES NOT INVOLVE ANY SINGLE JOINTED MOVEMENTS, VERY FEW IF ANY.
BECAUSE OF THIS OUR HIP, GLUTES, POSTERIOR CHAIN AND QUADS HAVE A TENDENCY  TO GET SORE AND WELL, STAY SORE.
THERE ARE SEVERAL THINGS YOU CAN DO.
YOU CAN GET YOUR ASS IN AN ICE BATH!   IF YOU HAVE NOT EVER TRIED THIS OUT I WOULD HIGHLY RECOMMEND IT AFTER A REALLY TOUGH WOD.  WHEN YOU ARE DONE WITH THE BATH YOU FEEL LIKE YOUR WHOLE BODY IS NUMB, WHAT A WONDERFUL FEELING.
YOU CAN TAKE SOME ANTI-INFLAMATORY TO HELP WITH THE SORENESS.
YOU CAN FOAM ROLL AND STRETCH OFTEN.
YOU CAN EAT WELL AND DRINK A LOT OF WATER ALSO!

ANOTHER THING YOU CAN DO IS, MODIFY THE WORKOUT!
BECAUSE IT IS WRITTEN ON THE BOARD DOESN’T MEAN YOU HAVE TO DO IT LIKE THAT.
IF YOU ARE TOO SORE JUST CHANGE UP THE MOVEMENTS.  I DON’T SEE ENOUGH OF THIS TAKING PLACE.

LIFT:

6 POWER SNATCH
EMOM.
KEEP THE WEIGHT THE SAME FOR 10 MINUTES ALLOWING YOU TO TOUCH AND GO.

WORKOUT:

WITH A PARTNER COMPLETE 1,000/600  CALORIES ON THE BIKE
FOR TIME.
DON’T YOU DARE NOT SHOW UP TO THIS WORKOUT CAUSE YOU ARE A CHERRY PICKER!

YOGA CLASSES THIS WEEK ARE TOMORROW WEDNESDAY THE 12TH AND FRIDAY THE 14TH AT 8:15AM BOTH DAYS THE SAME TIME.
PLEASE DON’T FORGET THESE TWO DAYS ARE YOGA AND NO WOD.
IF YOU HAVE NOT TRIED THE YOGA CLASS YET GIVE IT A GO, IT’S REALLY GOOD PEOPLE WHO HAVE BEEN ATTENDING REGULARLY HAVE BEEN MAKING GOOD GAINS.
MATT WHO COULDN’T REACH HIS TOES WITH A RULER CAN NOW TOUCH HIS TOES!

THAT’S INCREDIBLE, SO COME AND TRY IT OUT.

LIFT:

PERFORM THIS COMPLEX 5 TIMES EVERY 90 SECONDS
3 DEADLIFT
2 HANG POWER CLEAN
1 PUSH JERK

WORKOUT:

For time:
ROW 2,000 meters
50 WALL BALL (20/14)
ROW 1,000 meters
35 WALL BALL
ROW 500 meters
20 WALL BALL