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Merry Christmas to our Zoners!
We wish you a safe and happy holiday with your friends and family.
Remember that the gym will be closed from Friday, December 24th – Monday, January 3rd, when classes will resume.
Please check the website daily for the Open Gym schedule, available for all members that are proficient in all the CrossFit movements.
Merry Christmas from Coach Bones & Angry Kitten
Merry Christmas from Turts
Merry Christmas from KDF and Donald
Merry Christmas from Coach HBomb, Apprentices Teej, Francey Pants & our one and only Dub
Merry Christmas from Apprentice Coach J-Rock
Merry Christmas from CrossFit Mom
Merry Christmas from Scoots
Merry Christmas from Apprentice Coach Sean & fellow Zoners
Today’s Workout:
Buy In – Make sure you are nice and warm before class time starts as this is a looooong workout! Review and set up for each exercise.
WOD: “12 Days of Christmas”
This workout is completed just like the wonderful song that Coach Bones shared with us on Monday, December 20th.
Compare to December 24th, 2009
For Time:
- 1 Handstand Pushup (1 Ab mat / Head to ground)
- 2 Turkish Getups (20/35)
- 3 Toes to Bar
- 4 Man Makers (20/35)
- 5 Golden ring dips
- 6 Double Unders
- 7 Pullups
- 8 Air Squats
- 9 KB Swings (35/55)
- 10 Box Jumps (24/30)
- 11 1 Arm DB Snatch (20/35)
- 12 Mountain climbers
Zone 2: Scale Man Maker to regular burpee
Zone 1: Scale all other movements as needed
You will be completing 12 rounds. For example:
day 1 (round 1)
- 1 handstand pushup
day 2 (round 2)
- 2 turkish getups
- 1 handstand pushup
day 3 (round 3)
- 3 Toes to bar
- 2 turkish getups
- 1 handstand pushup
day 4……. you get the picture.
Cash Out – Have a Merry Christmas!!!
