For Time:
1 Burpee
2 Push Presses 115/95/75/65/45
3 Front Squats 115/95/75/65/45
4 Box Jumps
5 Hand-Release Push-Ups
6 Dumbbell Snatches 50/35/25
7 Ring Rows or Kipping Pull-Ups
8 Deadlifts
9 Calories Rowed
10 Sit-Ups
11 Kettlebell Swings
12 Power Snatches 115/95/75/65/45
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1 – for a total of 364 reps.
Post time and Rx to comments.
Today and Tomorrow’s Schedule
Merry Christmas from your buds at CFSBK! We’re here to help you stay fit but will be running on a modified schedule over the next couple of days. Here’s what’s happening:
Today, 12/25
Class Schedule:
8am CrossFit
9am CrossFit
10am CrossFit
8am – 11am Open Gym-only Membership
Cancelled:
Everything else!
Tomorrow, 12/26
Class Schedule:
9am Short Circuit
10am CrossFit
11am Fit 55+
12pm CrossFit
9am – 1pm Open Gym-only Membership
4:30pm CrossFit
5:3opm CrossFit
Cancelled:
6am, 7am, 8am, 6:30pm 7:30pm, and 8:30pm CrossFit group classes
11am Diapers and Dumbbells
4:30pm CrossFit Teens
7pm Next Level Weightlifting Club
Starting Strength
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Yesterday’s Results Board: Dumbbell / Kettlebell Complex | KB Swings, Bench Presses
What Is Graphic Medicine? NY Mag
The Christmas Music Alignment Chart The Outline