CrossFit 42 South

WOD: Wednesday the 24th December 2014

If you haven't yet posted on the reflect and acknowledge post, please do so. Thank you to those who have gone out their way to do so. 

Christmas Eve WOD………. Don't forget that we are having a breakfast BBQ after the 7am class. Eggs and Bacon suplied by Lyn and Leanne is supplying the bread rolls. If you plan on training at 8am the BBQ will still be there to have something to eat.  

Merry Christmas to all. I love this time of the year. Hope you all have an amazing day and have fun over Chrsitmas. 
I won't post on here till Sunday the night before Mondays WOD. Keep eye out on FB and Instagram for pictures etc though. 


GPP

“12 days of CrossFit MSD” GPP version

1x 100m run

2x wall climb

3x c2b pull ups

4x thrusters 40/30kg

5x hang power clean 40/30kg

6x deadlift 40/30kg

7x wall balls 9/7kg

8x burpees

9x box jumps

10x KBS 24/16kg

11x t2b

12x overhead squats

*This workout goes like the song but if you aren't familure, it will go like this:

1, 2-1, 3-2-1, etc until you complete 12-11-10-9-8-7-6-5-4-3-2-1. Sing the song in your head. PLEASE SCALE AS NEEDED. This will be a tough workout but a good bench mark to have so we can compare to next year : ) 


COMP

“12 days of CrossFit MSD” Comp version

1x 200m run

2x wall climbs

3x muscle ups

4x thrusters 60/40kg

5x hang power clean 60/40kg

6x deadlift 60/40kg

7x burpee over bar

8x box jump on and over 30/24”

9x c2b pull ups

10x t2b

11x HSPU

12x snatch 60/40kg (full snatch)

*1, 2-1, 3-2-1, etc until you complete 12-11-10-9-8-7-6-5-4-3-2-1. Sing the song in your head. PLEASE SCALE AS NEEDED. This will be a tough workout but a good bench mark to have so we can compare to next year : ) 


This WOD was programmed by my main man, Logan……. He is also in charge of CrossFit MSD while I am away in Japan. Giani will be second in charge. 
 

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