The 12 Days of Christmas WOD
This WOD is borrowed and adapted from another CrossFit box. Looking forward to it tonight!!
1. WallBall Shots
2.Pullups
3. Back Extensions
4. Squats
5. Pushups
6.Box Jumps
7. Mtn Climbers
8. Situps
9. X-Outs
10. Mikey’s (hehe)
11.Lunges
12. KB Swings
The WOD will work this way. Each athlete will start with one wallball shot. Then 2 pullups followed by 1 wallball shot. Then 3 Back Extensions-2 pullups-and 1 wallball shot. This will continue building through all 12 days.
Tonight’s WOD
Another one of the CrossFit “Girls”
“Barbara”
5 rounds for time
20 Pullups
30 Pushups
40 Situps
50 Squats
Rx’d three minute rest between rounds.
Scaled Option:
3 rounds as rx’d
Thursday’s WOD
Tonight we are shooting for an old school CrossFit WOD (one of “the girls”). Come ready to hustle!
“Chelsea”
5 Pullups
10 PushUps
15 Squats
Each minute on the minute for 30 minutes.
Thursday’s WOD
Going to try something a little different tonight, will see if it accomplishes what I am hoping for.
Warm-up:
5 rounds of 10
Squats
Pushups
Situps
Press
Pick-Two:
30 tricep dips and 10 of one base movement (from warmup)
50 pushups and 10 of one base movement
25 Burpees and 10 of one base movement
30 back ext. and 10 of one base movement
Cash out: “Magic Bananas”
8 min Alternating
30 sec Superman
30 sec Banana
