CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

                                          TODAY’S SESSIONS: 10-11 AM & 11 AM-12PM ONLY

                                                 Wishing you and yours a Merry Christmas!  

Caption this, but keep it mind that this is the time for Peace on Earth and Good Will Toward Man!

THE 5 MINUTE WORKOUT BOOSTER

Workout of the Day
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

NOTE: “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.

Post your scores to the Whiteboard.

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.

Notes: Clean & Jerk may be any style. Muscle-Ups must be performed (as always) with a full turnout. HSPU are head to floor (no need for Regionals standard), and kipping is allowed. Racks ARE NOT allowed for Front Squats.–Outlaw CrossFit