HOURS TODAY: 9am, 10am, 11am only!
Click here for a link to the WGN coverage from yesterday!
A1 – Bench Press 5×5
A2 – Weighted Pull-up 5×5
OR…
Any version of the “12 days of Christmas/CrossFit” that you can find. There are tons!
Hard cut off at 12pm. If you plan to do this make sure you have enough time. Come in to earlier classes! Coaches want to go home too.
This time last year… Eileen wrote a Christmas poem that we decided to run again!
T’was the night before Christmas
-Eileen Craddock Richardson
T’was the night before Christmas
and all through the box,
not a member was moving
not even the clocks.
The jump ropes were hung
by the weight racks with care.
The wall balls all shelved
a scene which was rare.
The coaches were nestled
all snug in their beds,
while visions of non-paleo
danced in their heads.
The prints in the dust from the
new fallen chalk,
was hinting at mischief
from one who can’t talk.
The door had been locked up
the music turned off,
the silence was deafening
not even a Fran cough.
The moon light it shown through
the skylight so bright.
It lit up the room,
turning day from dark night.
All kettle bells were lined up
a sparkling scene,
the glimmer of shining
dumbbells like a dream.
No equipment to put away
no boxes to stack,
the barbells like soldiers
they stood in their rack.
When up on the carpet a yelping
was heard,
no way to describe it,
not a sound like a word.
It appeared from the shadows
four legs and a tail,
had been sleeping for hours
it must be a male.
Brown fur he was fluffy
a right good ole sort,
the chalk dust was flying
and soon he would snort.
It seems that his family
had left him to snooze
and forgot to awake him
wouldn’t be what he’d choose.
So down to the buckets
he stuck his nose in,
searching for treats
white dust on his chin.
Then suddenly rescue
the front door swung wide,
and in walked his master
with quickening stride.
The paw prints were many
the pattern not clear,
upon the black flooring
Eight tiny reindeer?
With plenty of chalk spill
upon rubber turf,
He knew in a moment it must be
his Murph.
So soon the reunion
of master and friend,
t’was time to go home
this evening must end.
And so it is written this tale
has been told,
of a dog’s wod in a dark box,
such magic is gold.
You may not believe it
but this story is true,
Merry Christmas to all,
Happy Holidays to you!
I was going to ask if you would post Eileen’s cute poem! Love this!
3 sets @ 90-95% effort:
25 thrusters (95#)
20 chest to bar pullups
15 kb swings (72#)
10 burpees
Rest 5 x work time
TIMES – 2:20, 2:13, 2:36
1st two rounds unbroken and round 3 of the kb swings went 12+3. Profile view of the last round of thrusters showed i was only going to parallel so that’s no good but easily fixable. Could’ve used the extra :35 I lost in rest due to the 2nd round being so much faster so that was probably the difference. wasn’t intentional i know that’s for sure. Was hurtin for a good 20 mins after this one. Not sure if it was the combo of movements or what but i was in some good pain with a little nausea mixed in. Love it, that’s how you know you’re alive baby…
Plymouth CrossFit
12 days of Christmas
1 dl (135)
2 Turkish get up (20lb kb)
3 wall ball (15)
4 ring dip
5 pull up
6 push up
7 kbs (40)
8 hallow rock
9 ttb
10 double under
11 butler
12 tire hops
31:40
Burpees not butler
I need an editor
1 squat clean
2 wall climbs
3 power clean and push press
4 sit ups
5 BURPEES
6 pull-ups
7 air squats
8 lateral jumps
9 push ups
10 KTE
11 Box Jumps
12 Deadlifts
29:18
Too many wall climbs.
Thanks for making me do some weighted push-ups Randy. Thanks Stephanie and Suz for teaching me the song.
1 Burpee
2 Double Unders
3 Knees to elbows
4 Thrusters 95#
5 Rings Dips
6 Pull-ups
7 Sit-ups
8 Squats
9 Ball Slams 20#
10 Push-ups
11 Box Jumps 24”
12 Kettlebell Swings 1.5 pood
~25 min
Great 12 days of xmas WOD this morning…
All Bar movements at 95#
1 squat clean
2 wall climbs
3 ground to overhead (3 rds power snatches and the rest clean and push press)
4 sit ups
5 burpees
6 pull-ups
7 air squats
8 lateral jumps
9 push ups
10 T2B
11 Box Jumps 24″
12 Deadlifts
26:18
Just kept moving and singing the song in my head the whole time. I still can’t get it out unfortunately. And a Partridge in a Pear Tree…..
Happy holidays everyone!
A1 – Bench Press 5×5
155# – 165# – 165# – 165# – 165#
A2 – Weighted Pull-up 5×5
15# – 20# – 20# – 20# – 20#
*Super Sets
Is any one going to be at the box tomorrow? If so, will you post? I would love to come in and get some work in…
Strength Work: Bench Press 5×5 @ 205/Pullups 5×5 (No weight belt available)
12 Days of Christmas @ 29:57
1. Squat Clean (135#)
2. Wall Walks
3. Power Snatches (135#)
4. Situps
5. Burpees
6. Pullups
7. Air Squats
8. Lateral Bar Jumps
9. Pushups
10. TTB
11. Box Jumps (24)
12. Deadlifts (135#)
Merry Christmas/Happy Holidays to Everyone!!!
Just did some kind of P90x workout with my sister. Pretty good warmup, what now?!
12 Days of Christmas @ 29:53
1. Squat Clean (135#)
2. HSPU
3. Power Snatches (135#)
4. Situps
5. Burpees
6. Pullups
7. Air Squats
8. Lateral Bar Jumps
9. Pushups
10. TTB
11. Box Jumps (24″)
12. Deadlifts (135#)
Considered going 95# but wanted to throw some heavier weight around at 135#.
@JK- HAHA!