“2017 12 Days Of Christmas…”

Posted: December 23, 2017 in Uncategorized

RCCF’s Christmas WOD Changes Every Year…

In A Perfect World… This Is How Today’s WOD Should Go Down…

Well… Here’s 2017’s RC CrossFit’s Christmas WOD… STARTS AT 9AM… DON’T BE LATE!!!

It Is Literally Like The Song…

“On The 1st Day Of Christmas My Coaches Gave To Me… 1 DeadLift… On The 2nd Day Of Christmas My Coaches Gave To Me… 2 Power Cleans… And 1 Deadlift… On The 3rd Day Of Christmas My Coaches Gave To Me… 3 Front Squats… 2 Power Cleans… And 1 DeadLift… On The 4th Day Of Christmas My Coaches Gave To Me… 4 Push Presses… 3 Front Squats… 2 Power Cleans… And 1 DeadLift… On The 5th Day Of Christmas My Coaches Gave To Me… 5 Wall Ball Shots… 4 Push Presses… 3 Front Squats… 2 Power Cleans… And 1 DeadLift… On The 6th Day Of Christmas My Coaches Gave To Me… 6 Box Jumps… 5 Wall Ball Shots… 4 Push Presses… 3 Front Squats… 2 Power Cleans… And 1 DeadLift… We’re Half Way… Do I Need To Go On?!?!

So Your Last Round Will Be: 12 Cal Row… 11 Pull Ups… 10 Thrusters… 9 Push Ups… 8 GHD Sit Ups… 7 KBS… 6 Box Jumps… 5 Wall Ball Shots… 4 Push Presses… 3 Front Squats… 2 Power Cleans… And 1 DEADLIFT… 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… STARTS @ 9AM!!!

***Barbells… M-95lbs/F-65lbs…***

***Wall Ball Shots… Rx’d: M-20lbs To 10Ft./F-14lbs To 8Ft.***

***Box Jumps… Rx’d: M-24″/F-20″…***

***KettleBell Swings… American… Rx’d: M-53lbs/F-35lbs…***

***GHD Sit Ups… Rx’d: M&F… MOD: MedBall Sit Up…***

For Time:

1 Deadlift 

2 Power Cleans

3 Front Squats

4 Push Presses

5 Wall Ball Shots

6 Box Jumps

7 KettleBell Swings

8 GHD Sit Ups

9  Push Ups

10 Thrusters

11 Pull Ups

12 Cal Row

3…2…1…GO!!!

Mando

“Remember December…”

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

12.22.2017 WOD & Scores…

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