21
Dec
Friday, December 22, 2017
VOD
68 “Praise be to the Lord, the God of Israel, because he has come to his people and redeemed them. Luke 1:68
Please note the change to classes today
5:00-6:30am
9:00-10:30am
Noon-1:30pm
3:30-5:00pm
5:00-6:30
6:30-8:00pm
WOD
12 DAYS OF CROSSFIT
For Time:
1 Rope Climb
2 Power Cleans (95/135lbs) (135/225)
3 Kettlebell Swings (35/55lbs) (55/70)
4 Pull-Ups or Muscle Ups
5 Wallball Shots (14/20lbs) (20/30)
6 Sit-Ups or GHD Sit-ups
7 Push-Ups or Burpees
8 Box Jumps (20″/24″) (30″/36″)
9 Ring Dips
10 Ball Slams (14./20lbs) or Deadlifts (135/225)
11 Handstand Push-Ups
12oz Beer or Carbonated Beverage of Choice
-This is just like the song, 1,2,1,321,4321,54321….
1 Rope Climb
2 Power Cleans (95/135lbs) (135/225)
3 Kettlebell Swings (35/55lbs) (55/70)
4 Pull-Ups or Muscle Ups
5 Wallball Shots (14/20lbs) (20/30)
6 Sit-Ups or GHD Sit-ups
7 Push-Ups or Burpees
8 Box Jumps (20″/24″) (30″/36″)
9 Ring Dips
10 Ball Slams (14./20lbs) or Deadlifts (135/225)
11 Handstand Push-Ups
12oz Beer or Carbonated Beverage of Choice
-This is just like the song, 1,2,1,321,4321,54321….