“12 Days Of Christmas…”

Posted: December 24, 2016 in Uncategorized

RCCF’s Christmas WOD Changes Every Year…

Well… Here’s 2016’s RC CrossFit’s Christmas WOD… STARTS AT 10AM… DON’T BE LATE!!!

It Is Literally Like The Song…

“On The 1st Day Of Christmas My Coaches Gave To Me… 1 Sumo DeadLift High Pull… On The 2nd Day Of Christmas My Coaches Gave To Me… 2 Thrusters… And 1 Sumo DeadLift High Pull… On The 3rd Day Of Christmas My Coaches Gave To Me… 3 Push Presses… 2 Thrusters… And 1 Sumo DeadLift High Pull… On The 4th Day Of Christmas My Coaches Gave To Me… 4 Power Cleans… 3 Push Presses… 2 Thrusters… And 1 Sumo DeadLift High Pull… On The 5th Day Of Christmas My Coaches Gave To Me… 5 DeadLifts… 4 Power Cleans… 3 Push Presses… 2 Thrusters… And 1 Sumo DeadLift High Pull… On The 6th Day Of Christmas My Coaches Gave To Me… 6 KettleBell Swings… 5 DeadLifts… 4 Power Cleans… 3 Push Presses… 2 Thrusters… And 1 Sumo DeadLift High Pull… We’re Half Way… Do I Need To Go On?!?!

So Your Last Round Will Be: 12 Toes To Bar… 11 Burpees… 10 Double Unders… 9 Box Jumps… 8 Wall Ball Shots… 7 Pull Ups… 6 KettleBell Swings… 5 DeadLifts… 4 Power Cleans… 3 Push Presses… 2 Thrusters… And 1 SUMO DEADLIFT HIGH PULL… TIME!!!

USE THE SAME WEIGHT FOR ALL BARBELL MOVEMENTS!!! IT’S GOING TO GET CRAZY WITH PEOPLE RUNNING AROUND FROM STATION TO STATION… BE AWARE OF YOUR SURROUNDINGS!!!

ALRIGHT… HERE WE GO!!!

1 Sumo Deadlift High Pull (Rx’d: M-95#…/F-65#…)
2 Thrusters (Rx’d: M-95#…/F-65#…)
3 Push Presses (Rx’d: M-95#…/F-65#…)
4 Power Cleans (Rx’d: M-95#…/F-65#…)
*****5 Wall Ball Shots (Rx’d: M-20lbs/10Ft./F-14lbs/8Ft.)*****
6 Kettlebell Swings (Rx’d: M-53lbs/F-35lbs…)
7 Pull-ups
8 Deadlifts (Rx’d: M-95#…/F-65#…)
9 Box Jumps (Rx’d: M-24″/F-20″…)
10 Double Unders (Rx’d: M&F… MOD: 30 Mt. Climbers…)
11 Burpees 
12 Calorie Row

“What Do The ‘***s’ Mean?!?!”

3…2…1…GO!!!

Mando

Pretty Much How I’m Thinking This Is Gonna Go Down… A Cluster Fuck… But Oh Well… It’s Christmas… Have Fun!!!

 

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