12 Days of Holiday Cheer!
HAPPY WhAt EvEr HoLiDaY YoU ChOoSe to CeLeBrAtE!!
In any case, the 12 Days of December is a great partner workout we return to each year and have a lot of fun mixing it up together! Thank you to all who joined us from near and far!
WOD - "Team 12 Days of Holiday Cheer" Teams of 2 share the work, for time: 1 heavy a** team Clean and Jerk 2 DB Snatch - 70# M/50# W 3 Handstand Pushups 4 Pistols - alternating legs 5 (Golden) Ring Dips 6 Wall Ball shots - 20#/10' 7 Kettlebell Swings - 2 pood M/1.5 pood W 8 Box Jumps - 24" 9 heavy a** team Deadlifts 10 DB Thrusters - 45# M/35# W 11 Pullups 12 Back Squats (6 heavy a** unbroken Squats each) Plays out like the song: 1, 2-1, 3-2-1,…10-9-8-7-6 thru 1, 11-10-9-8-7- thru 1, 12 all the way through 1 – TIME!
YEARS of good times at CFF!!
The gym is closed December 25th. Worried about too much holiday cheer? Then get your butt moving Friday morning!
Xmas WOD, For Total Time:
- 7 Minute AMRAP: Max Burpees immediately into
- 3 Rounds: 20 Situps 20 Air Squats 20 Walking Lunges
Record total burpees and time to comments.
From your coaches at CrossFit Flagstaff, we want to wish everyone and their families a very Merry Christmas and Happy Holidays and hope you are safe and warm with your loved ones. See you Saturday!