Friday WOD – 120613

Whale Logo Xmas

WCCF Holiday Party and Potluck – TODAY, 5:30pm

January On-Ramp
Tell your friends! The program will start on Monday, January 6th and run for 4 weeks, 3 days per week. We are currently offering our On-Ramp Program at a Special discounted price of $100!

Here’s the link to sign-up:
https://whaling-city-crossfit.theboxhq.com/events/wccfs-january-on-ramp-proram

WORKOUT OF THE DAY
“12 DAYS OF CHRISTMAS”
1 Christmas Power Snatch (95# / 65#)
2 Ring dips
3 Burpees
4 Pull-ups
5 Toes-2-Bar
6 Push-ups
7 Air-Squats
8 Jumping Lunges (each jump = 1)
9 Box Jumps (20″ for Men & Women)
10 10′ Wall-Balls (20# / 14#)
11 KBS (53# / 35#)
12 Thrusters (95# / 65#)
This workout is done just like the song….Round 1 = 1 Christmas Power Snatch, Round 2 = 2 Ring Dips and 1 Power Snatch ….etc. Until all 12 rounds are complete. 30 min Cap