CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

23
Dec

CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

BOX JUMP ULTIMATE GUIDE

Coach Katy look on as CrossFit Suffolk athletes go through the “12 Days Of Christmas” workout. Katy went on to do the more competitive 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 Pull-ups
11 HSPU
12 Front Squats @ 225/150# (no racks)

A good time was had by all!

FORGET THE PALEO DIET. GO NEOLITHIC.

Workout Of The Day

Gymnastics Skill Work then:

TEAM OF 2 “Cindy”

“Cindy” is a 20 minute AMRAP of:

5 pull-ups

10 push-ups

15 air squats

HOLIDAY SCHEDULE:

Monday, December 24th  9-10 am & 10-11 am ONLY

Christmas Day  CLOSED

Wednesday, December 26th  Regular Wednesday schedule in effect.  Last 2 sessions are canceled (7-8 & 8-9 pm)

Regular schedule the rest of the week

Monday, December 31st  9-10 am, 10-11 am & 11 am-12 pm ONLY

New Year’s Day  CLOSED

Wednesday  REGULAR SCHEDULE

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