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
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“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.
