12.23.11 WOD

by Jeff, Coach on December 22, 2011 · 5 comments

If you would like to arrive early for tomorrow’s class, the gym will be opening at 9:00am (class starts at 9:30).  The Workout of the Day will be a Team workout, which you will complete in teams of two.  If you don’t have a partner, we’ll probably put you with Pam… ;-)  Expect the workout to last around an hour.  There is a fair amount of running involved and it WILL be cold out.  We’ll have a little something to help keep you warm throughout, but make sure to dress accordingly!

There will also be an open gym starting at 10:30am.  If you feel comfortable with all of the movements involved, and would rather sleep in, you are welcome to come in for the open gym and do the workout then.  If you are new to CrossFit still, please come to the 9:30am.

“Bah, Humbug!”
In teams of two, complete the following for time:
120 Air Squats
110 Sit-Ups
100 Push-Ups
90 Pull-Ups
80 Wall Ball - 20/14
70 Box Jumps - 24/20
60 Burpees
50 KB Swings - 53/35
40 OH Squats 95/65
30 Toes-to-Bar
20 Ring Dips (if one partner is able, Muscle-Up into the Dip)
10 Rope Climbs
Run 1 Mile w/ your Teammate.

One person works while the other person runs 200m. When your partner returns from their run, you switch (i.e. you run 200m and they take over wherever you left off). If one partner is unable to do a movement, they keep running until the other finishes.  Scale movements if both partners are unable to complete it as prescribed.

p.s. Don’t be a Scrooge.  If your reading this, then you’re probably at least thinking about coming in… so you better show up!  This will be painful.  But, it should be fun too :-)  If anything, do it for Tiny Tim…

{ 5 comments… read them below or add one }

Roozen December 22, 2011 at 11:32 pm

I wish I could do it, but not for tiny Tim, I’m more a Rudolf type of fan ;-)

Ned December 23, 2011 at 7:12 am

BUMMER, I wish I could make it, gotta work.

Merry Christmas, Happy Holidays and Happy New Years to everyone!

Shaun December 23, 2011 at 10:49 am

Happy vommingdays everyone!!

Rome December 23, 2011 at 11:50 am

I’m more of a Dancer and Vixen fan….. They’re HOT!!!

Pam December 27, 2011 at 1:33 pm

I think we need another New Years wod like this!!!

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