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Wednesday 131204

3
Dec

Wednesday 131204

Schedule Reminder:  We adhere to the District 12 School Cancellation policy.  Please keep posted to the website and facebook, as if we cancel any classes we will post it right away.

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • DB RDL x 8-10
  • Plank Hold x 45-60 Seconds

Skill:

WOD:
5 Sets:

  • 1 Minute Row For Calories
  • 1 Minute Man Maker
  • 1 Minute Rest
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
For Time:

“12 Days of Thankfulness”

  • 1 100 Ft. Plate Push
  • 2 Muscle Ups (Burpee Pull Up)
  • 3 DB Thrusters 45/30
  • 4 Burpee Box Jumps 24″/20″
  • 5 Handstand Push-Ups
  • 6 Pull-Ups
  • 7 KB Swings 55/35
  • 8 Single-Arm DB or KB Snatches (4 each arm)
  • 9 Toes to Bar
  • 10 Walking Lunges with Dumbbells 45/30
  • 11 Ring Dips
  • 12 Man-Makers 45/30

*Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 100 Ft. Plate Push
2 – 2 Muscle-Ups, 100 Ft. Plate Push
3 – 3 DB Thrusters, 2 Muscle-Ups, 100 Ft. Plate Push
4 – 4 BBJ, 3 DB Thrusters, 2 Muscle-Ups, 100 Ft. Plate Push
. . . and so on.

30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
For Time:

“12 Days of Thankfulness”

  • 1 100 Ft. Plate Push
  • 2 Muscle Ups
  • 3 DB Thrusters 55/35
  • 4 Burpee Box Jumps 24″/20″
  • 5 Handstand Push-Ups
  • 6 Chest-to-Bar Pull-Ups
  • 7 KB Swings 70/55
  • 8 Single-Arm DB or KB Snatches (4 each arm)
  • 9 Toes to Bar
  • 10 Walking Lunges with Dumbbells 55/35
  • 11 Ring Dips
  • 12 Man-Makers 55/35

*Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 100 Ft. Plate Push
2 – 2 Muscle-Ups, 100 Ft. Plate Push
3 – 3 DB Thrusters, 2 Muscle-Ups, 100 Ft. Plate Push
4 – 4 BBJ, 3 DB Thrusters, 2 Muscle-Ups, 100 Ft. Plate Push
. . . and so on.

Additional:
  • 10 Minutes Mobility

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