CFHY 12 Days of Christmas WOD

Monday, December 24, 2012

*Reminder we will be having open gym from 8-noon today.

** If you didn’t get a chance to see yesterday’s post and WOD, “#26Acts” check it out!

CrossFit Hyannis 12 Days of Christmas WOD

 *After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 C&J, then 1 C&J + 2 Squat Cleans, then 1 C&J + 2 Squat Cleans + 3 Deadlifts, etc. The WOD is complete when the 12 Front Squats are completed.

1. Clean and Jerk (165/115-same weight for all movements)
2. Squat Cleans
3. Deadlifts
4. Pull Ups
5. Box Jumps (30/24)
6. Bar Facing Burpees
7. KB Swings (70/55)
8. Hand Release Push Ups
9. Wallball 20/14 @ 10ft
10. Alt. Pistols
11. Row 10 Calories
12. Front Squats

 

DON’T FORGET ABOUT OUR HOLIDAY/ONE YEAR ANNIVERSARY PARTY THIS WEDNESDAY!!!!

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