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General Fitness 12.24.14

23
Dec

General Fitness 12.24.14

Holiday  Schedule:

12/24 Wednesday – No 5:30pm and 6:30pm class.
12/25 Thursday – Closed
12/26  Friday – Only 10am,11am
12/27 Saturday – Normal classes

 

12/31 Wednesday – No 5:30pm and 6:30pm class.
01/01 Thursday – Only 10am, 11am
01/02  Friday – Normal Classes
01/03  Saturday – Normal Classes

Also please save the date.

  • Saturday, January 10th, we will be having our 2nd annual in house Winter Throw Down. (for cfr members only). Get signed up at the gym. You wont want to miss this. If you don’t want to compete but can help judge please e-mail mramos@crossfitreformation.com

Prep work
3 Rds
5 KB Deadlifts
5 Russian swings
5 goblet squats

Wod option A.
Strength
5X3 bent over barbell row

Wod
5 Rds
8 alternating heavy dumbbell snatch 4L/4R
3 rope climbs
5 heavy front squats(from the ground)
Rest 1 min

OR

Wod option B.
“12 Days of Christmas – Invictus Style”
1 Air dyne 1 min or Row 300 Meters)
2 Snatches (155/105 lbs)
3 Thrusters (155/105 lbs)
4 Muscle-Ups
5 Burpees
6 Toes to Bar
7 Chest-to-Bar Pull-Ups
8 Kettlebell Swings (48/32 kg)
9 Box Jumps (30″/24″)
10 Handstand Push-Ups
11 Ground to Overhead (155/105 lbs)
12 Man-Makers (55/35 lb DBs)
35min time cap.

Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 –  Air dyne 1 min or Row 300 Meters)
2 – 2 Snatches, Air dyne 1 min or Row 300 Meters.
3 – 3 Thrusters, 2 snatches, Air dyne 1 min or Row 300 Meters,
4 – 4 Muscle Ups, 3 Thrusters, 2 snatches, Air dyne 1 min or Row 300 Meters
. . . and so on.

Cool down
Mobility
Post results

2 Responses

  1. BG

    I don’t even know….!?!?

    Luv the 12 days WOD!

    Got to HSPU, but by then I was to burnt out. Tired 4 times to get one and maybe got 3/4 of One 🙂
    Thx Vanessa & Tashina for the push!

    Although Coach Marcos had us all spun out!! 🙂
    Happy Holidays To My 5am Crew and All XFIT reformation
    Athletes

  2. Tiffany

    This was a killer!! I did the 12 days of Christmas used 90lbs for the thrusters and the snatches, used 52 lbs kb once rest of the rounds did 62lbs, did ring rows instead of muscle ups. Made it through 2 reps of the ground to overhead at 90lbs so I got to the start of the 11th round, when tI’m ran out.

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