Friday 12-23-16 WOD THE 12 DYAS OF CHRISTMAS

Well it's not the night before Christmas but its night before the "Twelve Days Of Christmas"

Here is our very own Starke Twelve Days Of Christmas in the CrossFit and Fitness variations. Workouts are 90 minutes today to accommodate for this soul sucking grinder of a workout. In more exciting news we added some RX+ variations for added fun!

My suggestions for this WOD. DON'T START TOO FAST! Keep in mind that this workout is 364 total repetitions with the bulk of your reps being in the last three days. Day Twelve has 78 reps, day Eleven has 66 reps, and day Ten has 55 reps which equals a total of 199 reps. Day One through Nine has a total of 165 reps so pace yourself accordingly and DON'T GO TILL FAILURE!

Other than that have fun and enjoy yourselves ;-)

    

Friday 12-23-16 WOD

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

RX+ Mods.
Deadlifts @ 225/315#
HSPU @ Deficit of 25/45#
All Barbell Exercises @ 110/155# 

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. Get it, get it???