Saturday 12.1.12

Can it be December already?! You know what that means…Santa Claus is comin’ to town!  One way to get back on the “Nice List” is to come to the gym today. (Yep, Santa has recently started CrossFit because he realized that after all these years of cookies and milk, he just isn’t going to fit down any more chimneys.)  Just check out the illustration by the whiteboard by one of our very own CrossFit Kids, Amira.  Santa has already figured out that “this is hard!”

Copyright Amira B. 2012

Congrats to all who finished Burpee-vember! If you completed all 30 days, email Coach Laura to let her know and find her next week to claim your prize!!! Double-Under December starts tomorrow!  Pick a manageable yet challenging number of DU’s to complete each day (10, 25, 50…100..). If you don’t have DU, do 200 singles and then 10 DU attempts each day!

Santa’s Slimming Chimney Workout

Every 10 Minutes
3 Rounds For Time:
8 Deadlifts (275,185)
8 Handstand Push Ups

3 Rounds For Time:
6 Power Clean (185, 135)
6 Handstand Push Ups

3 Rounds For Time:
4 Hang Squat Clean Thrusters (135, 95)
4 Handstand Push Ups

There is a 10 minute cap on each three-round couplet.  Your rest time depends on how fast you get through the rounds.

NEXT SATURDAY!!! YOU-PLUS-ONE WOD December 8th at 9, 10, and 11 am! BYOP (Bring your own partner!)