Saturday WOD – 122416

 #fbf to our "12 Days of Christmas" WOD 3 years ago! Pretty awesome that all four of these women are still part of our community!


#fbf to our “12 Days of Christmas” WOD 3 years ago! Pretty awesome that all four of these women are still part of our community!

HOLIDAY SCHEDULE UPDATE
Saturday 12/24 – Class at 8:30am ONLY!
Sunday 12/25 – CLOSED
Monday 12/26 – CLOSED

ADD A WCCF GIFT CERTIFICATE TO YOUR CHRISTMAS WISH LIST!
Give or get the gift of fitness this year! We have paper Gift Certificates at the gym or digital Gift Certificates can be purchased online: https://whaling-city-crossfit.triib.com/buy-gift-certificate/

OUR HOLIDAY MEMBER REFERRAL PROGRAM IS BACK!
‘Tis the Season to put on extra weight and get out of shape, so now is the perfect time to bring in your Friends, Family, and Coworkers! When someone you refer completes the On-Ramp and enrolls in one of our Memberships, you will receive 50% off your Membership Rate for the next month! Just think, all you have to do is bring in your 24 closest friends and you can get a free membership for a year!

WORKOUT OF THE DAY

Wellness
“12 DAYS OF CHRISTMAS”
1 Christmas Power Snatch (65# / 45#)
2 Box dips
3 Burpees
4 Jumping Pull-ups
5 Hanging Knee Raises
6 Push-ups
7 Air-Squats
8 Jumping Lunges (each jump = 1)
9 Box Jumps (20″ for Men & Women)
10 Wall-Balls (14# / 10#)
11 KBS (35# / 26#)
12 Thrusters (65# / 45#)

Fitness
“12 DAYS OF CHRISTMAS” – last performed 12/12/15.
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
GYMNASTICS
2 Rounds: 30s work / 30s rest
ME Ball Push Ups
ME L-Sit Holds
Legless Rope Climb – 2 reps max (use legs if needed)
ME Dips with full depth (P-Bars)
ME Arch Ups
ME Air Squats
30s Handstand Hold (stomach to wall)

“12 DAYS OF CHRISTMAS” – last performed 12/12/15.
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