CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

23
Dec

CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

                                                                                                                 Tiffany S.IMG_3860

 

CROSSFIT INTRODUCES ATLAS STONES: THE GOOD, THE BAD AND THE UGLY

Workout of the Day
3 rounds of 1 minute Farmer’s Walk
Load by feel

For time:
20 push-ups
20 sit-ups
20 goblet squats 24/16 kg
20 toes to bar
20 ring dips
20 dumbbell snatches, 50/30# (10 Left, 10 Right)

NOTE: The workout is relatively quick.  Blaze through!  This is shorter than most of the Wednesday workouts as we prepare for a longer workout tomorrow.

Post your scores to the Whiteboard.

SNEAK PREVIEW OF TOMORROW’S WORKOUT:

12 Days Of Christmas

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
When each set is completed, all previous sets are done as well (Like the song!). Example: 1 Thruster, 2 Front Squats 1 thruster, 3 push press 2 front squats 1 thruster….etc.

To facilitate your ability to navigate this workout we have linked THE 12 DAYS OF CHRISTMAS for your listening enjoyment.  You’re welcome!

For those seeking the “sport” version try this:

“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.

Holiday Schedule:

There will be 2 sessions TOMORROW, Christmas Eve: 10-11am & 11am-12pm.  We will be closed on Christmas Day.  

There will be one session on Saturday, December 26th from 10-11 am and Spartan Kids at 9:15-9:45.

Sunday December 27th we will be closed.

3 Responses

  1. George

    Thanks John! I spent hours looking for a good article. It was slim-pickings last night/early this morning. I appreciate your feedback!

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