Friday 8-12-16 WOD "The 12 Days Of Christmas"

I had to take this picture when I was at Costco the other day as it went perfectly with Friday's workout. 

Welcome to the Twelve Days Of Christmas!!!

So usually we hit this workout in July and December but months ago one of our awesome members who moved away said he'd be in, in August so I planned for it to be today. If you want to come hit the 12 Days Of Christmas with Adam Rogocki come to the 9:30am class on Friday morning!

We're looking forward to having you back Adam (even if it's just for one day...)


Friday 8-12-16


THE 12 DAYS OF CHRISTMAS

Starke CrossFit RX

1 Deadlift 155/225

2 Muscle Ups (or ring dips)
3 KBS 80/100
4 Front Squats 95/135
5 HSPU
6 C&J 95/135
7 Push Ups
8 Pull-ups
9 T2B
10 Snatch (95/135)
11 Bar Jump Burpees
12 OHS 95/135

Starke CrossFit "Fitness" Option 

1 C&J

2 KB Clean & Push Press/Push Jerk 30/50# 

3 Front Squats 65/95 or 30/50# KB's 

4 Ring Dips/Bench Dips 

5 Pull Ups

6 Box Jumps 16/20"

7 Burpees

8 Push Ups 

9 Wall Balls 14/20# 9/10'

10 KBS 60/80#

11 Deadlift 65/95# 

12 BB Thrusters 65/95# Or KB's 30/50#

This workout goes just like the song. On the first day of Christmas you do one deadlift. On the second day of Christmas you do two muscle ups and one deadlift. On the third day of Christmas you do three kettle bell swings, two muscle ups, and one deadlift. You get it???