CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

24
Dec

CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

Image result for merry christmas, christianMONDAY SCHEDULE MODIFICATIONS: NO 6:30 AM AND 8:30 AM.  FIRST SESSION IS AT 9:30 AM WITH REGULAR SCHEDULE TO FOLLOW.

Image result for happy hanukkah

 

TODAY’S SCHEDULE: Spartan Kids 9:15-9:45 am.   Adult sessions 10-11 AM & 11AM-12PM

Closed on Christmas Day

JUMPING ROPE FROM BEGINNER TO BOXER  The Fastest Way To Become A Badass Rope Skipper  There’s a near-40 year old man in the gym who does these rope skipping exercises every time he’s in the gym, sometimes for a half hour.  He also has one of the best “engines” in the gym.  Coincidence?  We think not!

DON’T FORGET TO BREATHE

Workout of the Day
“12 Days Of CrossFit”

1 Thruster 95/65#
2 Front Squats
3 Push Press
4 Hang Power Cleans
5 Deadlifts
6 Pullups
7 KB SDHP 53#/35#
8 KB Swings
9 Box Jumps 24/20?
10 Lunge Steps
11 V Ups
12 Burpees

“12 Days of CrossFit,” like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

Those who are looking for a more “sport” version of the above workout can do the Outlaw CrossFit version:

“The 12 Days of Outlaw”

*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 C&J, then 1 C&J + 2 MU, then 1 C&J + 2 MU + 3 Box Jumps, etc. The WOD is complete when the 12 Front Squats are completed.

1 Clean & Jerk @ 225/150#
2 Muscle-Ups
3 Box Jumps 36/30?
4 Hang Squat Snatch @ 115/75#
5 Bar Facing Burpees
6 Push Press @ 115/75#
7 Pistols (alternating)
8 T2B
9 Wall Ball 20/14#
10 C2B Pullups
11 HSPU
12 Front Squats @ 225/150# (no racks)

For time.
Post your scores to the Whiteboard.

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