Saturday 12/17/11

Phil:

Rest Day


Kiley:
"The Twelve Days of Christmas"
1 Bear Crawl
2 HSPU
3 KB Swings, 2 pood/1.5 pood
4 Clean and Jerk, 135#/95# (Power Clean and Jerk)
5 Deadlift, 225#/155#
6 KTE
7 Overhead Reverse Alternating Lunges, 45#/25# (use bumpers or metal plates)
8 Wall Balls, 20#/15#
9 Box Jumps, 30#/24#
10 Double Unders
11 Pull-ups
12 Burpees

The WOD is performed in the same manner as its namesake - the first several rounds go as follows:
1st round: 1 Muscle-up
2nd round: 2 HSPU, 1 Muscle-up
3rd round: 3 KB swings, 2 HSPU, 1 Muscle-up
4th round: 4 C&J, 3 KB swings, 2 HSPU, 1 Muscle-up

Sunday 12/20/09

In the spirit of the season, today's WOD has a Christmas flavor. This workout comes to you courtesy of CrossFit Rockford - albeit modified from their version. Without further adieu, HopAFence presents the second annual . . .

"The Twelve Days of Christmas"
1 Muscle-up
2 HSPU
3 KB Swings, 2 pood/1.5 pood
4 Clean and Jerk, 135#/95# (Power Clean and Jerk)
5 Deadlift, 225#/155#
6 KTE
7 Overhead Reverse Alternating Lunges, 45#/25# (use bumpers or metal plates)
8 Wall Balls, 20#/15#
9 Box Jumps, 30#/24#
10 Double Unders
11 Pull-ups
12 Burpees

The WOD is performed in the same manner as its namesake - the first several rounds go as follows:
1st round: 1 Muscle-up
2nd round: 2 HSPU, 1 Muscle-up
3rd round: 3 KB swings, 2 HSPU, 1 Muscle-up
4th round: 4 C&J, 3 KB swings, 2 HSPU, 1 Muscle-up

One gets the idea. Appropriate Christmas music will be played, and Christmas attire is encouraged.

Compare to 12/24/08.