12 Days of CrossFit!
Perform just like the song. Mike created this WOD for us, and Chuck added a few tweeks with the dumbbells and frontal plane. It has taken most participants about 25-35 minutes to complete, and they seemed to thoroughly love/hate it, which is a good thing.
1, 1/2/, 1/2/3, 1/2/3/4, 1/2/3/4/5,1/2/3/4/5/6, 1/2/3/4/5/6/7, 1/2/3/4/5/5/6/7/8, 1/2/3/4/5/6/7/8/9, 1/2/3/4/5/6/7/8/9/10, 1/2/3/4/5/6/7/8/9/10/11/, 1/2/3/4/5/6/7/8/9/10/11/12.
1 225lb Deadlift
2 Medicine Ball Push ups
3 30lb DB Box Jump Cleans
4 Deadhang Pull ups
5 30lb DB Burpees
6 52lb KB Swings
7 30lb DB Squat
8 30lb DB Push Up
9 Hanging Straight Leg raise
10 Hanging Knee to Elbow
11 30lb DB Frontal Plane Lunges
12 30 LB DB Thrusters
The battery on our camera just died, so I couldn't upload the pics we have of other classes :(
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