Level 1

“12 Days of Mission Crossfit 2016”

1- Clean & Jerk 2- dips 3- Box Jumps 4- Hang Squat Snatch 5- Bar Facing Burpees 6- Push Press 7- Leg Raises 8- Squats 9- Wall balls 10- Ring Rows 11- Push ups 12- Front Squats

Workout is done like the song.

Level 2

“12 Days of Mission Crossfit 2016”

1- Clean & Jerk 2- dips 3- Box Jumps 4- Hang Squat Snatch 5- Bar Facing Burpees 6- Push Press 7- L-raises 8- Squats 9- Wall Ball 10- Ring Rows 11- Push ups 12- Front Squats

Workout is done like the song.

Level 3

“12 Days of Mission Crossfit 2016”

1- Clean & Jerk 2- Dips 3- Box Jumps 4- Hang Squat Snatch 5- Bar Facing Burpees 6- Push Press 7-Toes to Bar 8-  Box Pistols (Alternating) 9- Wall Ball 10- Pullups 11- HSPU 12- Front Squats

Workout is done like the song.

Level 4

“12 Days of Mission Crossfit 2016”

1- Clean & Jerk (185/115#) 2- Muscle Ups 3- Box Jumps (30/24) 4- Hang Squat Snatch (115/75#) 5- Bar Facing Burpees 6- Push Press (115/75#) 7- Toes to bar 8-  Pistols (alternating) 9- Wall Ball (20/14#) 10- C2B Pullups 11- HSPU 12- Front Squats (115/75#)

Workout is done like the song.

Tips & Tricks

We are closed Saturday, and will only be open for a 9:00AM workout on Monday.

Strength

As many of you know the idea behind the WOD is a pretty simple one – it’s a pyramid workout that follows the spirit of the classic song “The 12 days of Christmas. The workout goes a little something like this:

Complete 1, then 2&1, then 3&2&1, and so on until you get to 12.

Sounds easy right?

Exercise 1 – 12 reps Exercise 2 – 22 reps Exercise 3 – 30 reps Exercise 4 – 36 reps Exercise 5 – 40 reps Exercise 6 – 42 reps Exercise 7 – 42 reps Exercise 8 – 40 reps Exercise 9 – 36 reps Exercise 10 – 30 reps Exercise 11 – 22 reps Exercise 12 – 12 reps

Happy Holidays!

Happy Holidays!!