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.