Friday – December 23, 2016 (12232016)

[tabs slidertype=”top tabs”] [tabcontainer] [tabtext]Level 1[/tabtext] [tabtext]Level 2[/tabtext] [tabtext]Level 3[/tabtext] [tabtext]Level 4 Rx[/tabtext] [tabtext]Tips & Tricks[/tabtext] [tabtext]Strength[/tabtext] [/tabcontainer] [tabcontent]

[tab]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.

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[tab]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.

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[tab]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.

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[tab]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.

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[tab]Tips & Tricks

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

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[tab]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!

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Happy Holidays!!

Don’t Stop Here

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