Tuesday 131224

Please check our UPDATED info on our holiday schedule (Dec. 23-29)

All-levels WOD/Beginner WOD:
80 squats
95/65 pound Push press 10 reps
60 squats
95/65 pound Push press 20 reps
40 squats
95/65 pound Push press 30 reps
20 squats

Competition Team WOD:
“12 Days of Christmas”

P1280059
(Photo credit: Alex Robleto)

Here’s what’s on tap for Wednesday’s classes:

All-levels WOD/Beginner WOD:
“12 Days of Christmas”
1 Handstand push up (wall walk)
2 Push press 95/65
3 burpees
4 Pistols (4 walking lunge/leg)
5 Pull ups
6 Hang power Cleans 95/65
7 knees to elbows (Sit-ups)
8 Wallballs (14lbs/20lbs)
9 Box jumps
10 KB swings (32/24)
11 Pushups
12 Thrusters 95/65
1… 2,1… 3,2,1… 4,3,2,1… to 12.

Competition Team WOD:
REST DAY.

Responses

  • Brad Hoover

    Dropped in at CrossFit NSLI this morning while home on Long Island. We did this Christmas workout. 5:20 at 75#

    12 Deadlifts
    11 Hang power cleans
    10 Front squats
    9 Shoulder to overhead
    8 Thrusters
    7 Sumo deadlifts
    6 Sumo deadlift high pulls
    5 “Golden Ring” rows
    4 Snatch grip deadlifts
    3 Hang power snatches
    2 Overhead squats
    1 Squat snatch