12 Days of Badger CrossFit-Mas

23
Dec

12 Days of Badger CrossFit-Mas

Join us for a Christmas Eve workout, Badger CrossFit-style! 
We will be having two heats (7a and 8am) and we will be capping each at a certain # of athletes to ensure equipment and safety. Please RSVP to your class! We close at 9am sharp due to Christmas time! 
Please bring a 12oz beer if you can! We will grab a case as well, but if we run out, too bad. 😉 
The WODs….

FUNCTION MKE:

“12 Days of Badger CrossFit”

1 DB Front Squat

2 Box Jumps

3 DB Shoulder-to-Overhead

4 Hanging Leg Raises

5 DB Hang Power Cleans

6 Hand-Release Pushups

7 DB Deadlifts

8 Pullups

9 KB Swings

10 Lunges (10/side)

11 Wall Balls

12 Ounce Beer (Christmas Ale preferred)

FITNESS
:

“12 Days of Badger CrossFit”

1 Christmas-Front Squat (choose weight)

2 Box Jumps

3 S2OH

4 T2B or Hanging Leg Raise

5 Hang Power Cleans

6 Hand-Release Pushups

7 Deadlifts

8 Pullups

9 KB Swings

10 Lunges (10/side)

11 Wall Balls

12 Ounce Beer (Christmas Ale preferred)

PERFORMANCE

“12 Days of Badger CrossFit”

1 Christmas-Squat Snatch (155/105)

2 Box Jumps (30/24)

3 S2OH (155/105)

4 T2B

5 Hang Power Cleans (155/105)

6 Hand-Release Pushups

7 Deadlifts (155/105)

8 Pullups

9 KB Swings (70/55)

10 Lunges (10/side)

11 Wall Balls (30/20)

12 Ounce Beer (Christmas Ale preferred)

The workout goes just like the song….

Start with just the 1 FS or Snatch, Round two starts with the 2 Box Jumps and then 1 FS/Snatch , Round three is the 3 shoulder-to-overhead, 2 BJ and then the 1 FS/Snatch. 
The final round starts with finishing a 12oz. beer, then goes through the 11, 10, 9, 8…and finishes with the 1 FS/Snatch. If you don’t drink – do 12 Burpee Ring/Bar Muscle-ups.