Announcements
Holiday Class Hours:
Saturday, 12/24 & 12/31 -CrossFit @8:00am
Monday, 12/26 – 8:30am & 5:00pm Only
Tuesday-Friday, 12/27-12/30 -CrossFit classes at 6:00am, 8:30am, & 5:00pm Only
Regular schedule resumes Monday, January 2nd. Happy Holidays!!
CrossFit Fixx – CrossFit
Warm-Up
Metcon (No Measure)
AMRAP x 3 MINUTES
5 WB Thrusters
5 Burpees to a Plate
5 Kip Swings
100m Run
Into…
AMRAP x 3 MINUTES
5 Hand Release Push-Ups
5 Empty BB Hang Power Cleans
10 Lunges
5 DB Push Press
Workout
“12 DAYS OF CHRISTMAS” (Time)
FOR TIME*
Day 1 – 100m Run
Day 2 – Power Clean (185/125)|(135/95)
Day 3 – Burpees to a Plate
Day 4 – DB Push Press (50/35)|(35/20)
Day 5 – Toes to Bar
Day 6 – Hand Release Push-ups
Day 7 – Plate Ground to OH (45/35)|(35/25)
Day 8 – Wall Balls (20/14)|(14/10)
Day 9 – Deadlifts (185/125)|(135/95)
Day 10 – Walking Lunges
Day 11 – DB Thruster
Day 12 – Bar Muscle-Ups
*Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.
(Score is Time)
BMU Option 1: Jumping BMU
BMU Option 2: Burpee Pull-Ups
Partner Workout Option
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
AMRAP x 35 MINUTES*
100m Run
2 Power Cleans (185/125)|(135/95)
3 Burpees to a Plate
4 DB Push Press (50/35)|(35/20)
5 Toes to Bar
6 Hand Release Push-ups
7 Plate Ground to OH (45/35)|(35/25)
8 Wall Balls (20/14)|(14/10)
9 Deadlifts (185/125)|(135/95)
10 Walking Lunges
11 DB Thruster
12 Bar Muscle-Ups
*P1 works while P2 rests. Split work as Needed. 100m Runs are completed together.
(Score is Rounds + Reps)
BMU Option 1: Jumping BMU
BMU Option 2: Burpee Pull-Ups
KG BB: (85/60)|(60/42.5)
KG DB: (22.5/15)|(15/10)
KG WB: (9/6)|(6/5)
