Saturday WOD – 121215

Party

Gifts to Give
Gifts to Give is providing Clothing as Gifts to 125 Families in the area this holiday season and they are in desperate need for donations. They are currently in need of clothing for all ages from 2T up to 18, including mittens and winter jackets. To see a full list of what they need: visit here. We will have a donation bin in the gym for the next couple weeks.

Whaling City CrossFit’s Annual Holiday Party!
TODAY IS THE DAY! Can’t wait to see all of you tonight at our house!

Current Offers
Member Referral Program – Save 50% when your Referral Signs-up for a Membership!
Pre-Pay 2016 – Save 10% by Paying for 6 or 12 months by 12/31!
Save 15% Off All Personal Training Packages – Now Through 12/24!

WORKOUT OF THE DAY

Fitness
“12 DAYS OF CHRISTMAS” – last performed12/12/14.
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. 25 min Cap

Performance
BARBELL CLUB:
1. Sots Press – 5×5 – climbing

2. Snatch – 10 Reps @ 75-85%. FOCUS ON PERFECTION!

3. Clean & Jerk – 10 Reps @ 75-85%. FOCUS ON PERFECTION!

CLASS:
“12 DAYS OF CHRISTMAS” – last performed 12/12/14.
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. 25 min Cap