How excited are you to celebrate the Holidays now?1😁

How excited are you to celebrate the Holidays now?1😁

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Set-up: stations with discussion about strategy.

2. Warm-up: with repetitions at each station. (10 minutes to set-up and warm-up)

3. 🎁"Twelve Days of CrossFit (PVCF ed.)"🎁

πŸŽ€On my first day at CrossFit, the WOD board gave to me... a deadlift.

πŸŽ€On my second day at CrossFit, the WOD board gave to me... 2 handstand push-ups, and a deadlift.

πŸŽ€On my third day at CrossFit, the WOD board gave to me... 3 box jumps, 2 handstand push-ups, and a deadlift.

πŸŽ€On my fourth day at CrossFit, the WOD board gave to me... 4 pull-ups, 3 box jumps, 2 handstand push-ups, and a deadlift.

πŸŽ€On my fifth day at CrossFit, the WOD board gave to me... FIVE RING DIPS! 4 pull-ups, 3 box jumps, 2 handstand push-ups, and a deadlift.

πŸŽ€On my sixth day at CrossFit, the WOD board gave to me... 6 kettlebell swings, FIVE RING DIPS! 4 pull-ups, 3 box jumps, 2 handstand push-ups, and a deadlift.

πŸŽ€On my seventh day at CrossFit, the WOD board gave to me... 7 toes-to-bar, 6 kettlebell swings, FIVE RING DIPS! 4 pull-ups, 3 box jumps, 2 handstand push-ups, and a deadlift.

πŸŽ€On my eighth day at CrossFit, the WOD board gave to me... 8 burpees, 7 toes-to-bar, 6 kettlebell swings, FIVE RING DIPS! 4 pull-ups, 3 box jumps, 2 handstand push-ups, and a deadlift.

πŸŽ€On my ninth day at CrossFit, the WOD board gave to me... 9 front squats, 8 burpees, 7 toes-to-bar, 6 kettlebell swings, FIVE RING DIPS! 4 pull-ups, 3 box jumps, 2 handstand push-ups, and a deadlift.

πŸŽ€On my tenth day at CrossFit, the WOD board gave to me... 10 walking lunges, 9 front squats, 8 burpees, 7 toes-to-bar, 6 kettlebell swings, FIVE RING DIPS! 4 pull-ups, 3 box jumps, 2 handstand push-ups, and a deadlift.

πŸŽ€On my eleventh day at CrossFit, the WOD board gave to me... 11 sit-ups, 10 walking lunges, 9 front squats, 8 burpees, 7 toes-to-bar, 6 kettlebell swings, FIVE RING DIPS! 4 pull-ups, 3 box jumps, 2 handstand push-ups, and a deadlift.

πŸŽ€On my twelfth day at CrossFit, the WOD board gave to me... 12 calorie row, 11 sit-ups, 10 walking lunges, 9 front squats, 8 burpees, 7 toes-to-bar, 6 kettlebell swings, FIVE RING DIPS! 4 pull-ups, 3 box jumps, 2 handstand push-ups, and a deadlift.
...in a pear tree.

LIII: deadlifts @ 315/220, 30/24" box, C2B pull-ups, kettlebell swings @ 70/53lbs, front squats @ 155/108, walking lunges w/ overhead bumper plate @ 45/25lbs, GHD sit-ups.

LII: deadlifts @ 225/150lbs, 24/20" box, kettlebell swings @ 53/35lbs, front squats @ 115/83lbs, tuck crunches. Anybody doing CrossFit less than six months is encouraged to start with Day 10, then do Days 11 and 12.

LI: Day 12 only.

πŸ‘‰45 minute cut-off.

β­πŸ’«Have fun and HAPPY HOLIDAYS, Everyone!!πŸ’«β­

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