Thursday’s WOD:
Category: KB Swings
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December 24, 2016
Saturday’s WOD:The 12 Days Of Christmas: A Christmas Eve Tradition
- 1 Sumo Deadlift High-Pull (75/55 lbs)
- 2 Thrusters (75/55 lbs)
- 3 Push Press (75/55 lbs)
- 4 Power Cleans (75/55 lbs)
- 5 Power Snatches (75/55 lbs)
- 6 Kettlebell Swings (53/35 lbs)
- 7 Pull-Ups
- 8 Knees-to-Elbows
- 9 Box Jumps (24/20 in)
- 10 Double Unders
- 11 Burpees
- 12 Overhead Walking Lunges (45/25 lbs Plate)
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; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.
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Dec 12, 2016
Monday’s WOD:Hero WOD:
“Morrison”
Today is Lillie’s last day!
She accepted an internship in LA, and what better way to send her off than with a tough hero workout!
Thank you, Lillie, for your support over the last few years! It was a pleasure to work with you, and I wish you nothing but the best in your new adventure.
Like I tell everyone that leaves, you will always have a home here, so don’t be a stranger!
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood
W.I.L.D. Horizons CrossFit 