Wednesday, December 13, 2023

33 Comments / Workout of the Day (WOD) / By

4 Rounds for time: 
15 Bar-facing burpees
15 Front squats 115/85# MRX75/55#
75 Single-unders

Join us this Friday, December 15th for The Twelve Days of Christmas WOD and post-workout shindig! We’ll run it similar to the CrossFit Open, doors open at 4pm and workout will start shortly after. We will award a prize to best dressed male and female so dress-up in your most festive outfit!
 
As part of the festivities, we thought it would be fun to add a raffle ticket drawing and we would love your participation. If you’d like to join in the fun, please bring a gift valued at $20 or under for the raffle. It can be silly or something more functional – your choice! 
 
Last but not least, please bring an appetizer (savory or sweet) to share! 

33 thoughts on “Wednesday, December 13, 2023”

  2. Butter

    Min 1: 5 FS (all with 1 sec hold, from floor) @115
    Min 2: 2 strict RD’s (all 1 sec hold at top/bottom)
    Min 3: 4 FS @135
    Min 4: 4 strict RD’s
    Min 5: 3 FS @165
    Min 6: 6 strict RD’s
    Min 7: 2 FS @185
    Min 8: 8 strict RD’s
    Min 9: 1 FS @205
    Min 10: 10 strict RD’s

    Wod Rx’d
    11:39

    Reply
  4. Stephen H.

    Min 1: 5 FS (all with 1 sec hold, from floor) @135
    Min 2: 2 strict BD’s (all 1 sec hold at top/bottom)
    Min 3: 4 FS @155
    Min 4: 4 strict BD’s
    Min 5: 3 FS @175
    Min 6: 6 strict BD’s
    Min 7: 2 FS @195
    Min 8: 8 strict BD’s
    Min 9: 1 FS @215
    Min 10: 10 strict BD’s

    Wod Rx’d
    11:59

    Reply
  5. Breck

    Activator
    Min 1: 5 FS with axle bar (all with 1 sec hold, from floor) @120#
    Min 2: 2 strict RD’s (all 1 sec hold at top/bottom)
    Min 3: 4 FS with axle bar@150#
    Min 4: 4 strict RD’s
    Min 5: 3 FS with axle bar@170#
    Min 6: 6 strict RD’s
    Min 7: 2 FS with axle bar@170#
    Min 8: 8 strict RD’s
    Min 9: 1 FS with axle bar@170#
    Min 10: 10 strict RD’s
    *all dips unbroken

    WOD
    With 120# axle bar
    unbroken front squats
    Time: 13:41

    Reply
  6. Alec

    Front squats from floor with 1 second pause at top and bottom.
    5@225#
    4@245#
    3@265#
    2@275#
    0@295# (picked it up and put it down)
    Did some dips

    Wod Rx:
    15:48

    Reply
  13. Ryan alonso

    Activator:
    2 strict ring dips w/ pause at bottom each round of dips
    FS – up to 125# – really trying to work on form

    WOD MRx
    11:40

    Fun class – thx breck

    Reply
  16. Shawn C.

    Activator-completed
    85-85-95-135-155
    —
    Wod. modified: 85#FS (1&2), 15 strict bar dips (3&4) // 10cal bike for SU’s
    14:30

    Reply
  19. Katie B

    Activator with strict ring dips (did 5-6 the last 3 rounds)
    FS up to 135 from floor

    WOD Rx
    10:34

    FS unbroken until last round -10/5
    Jump rope unbroken

    Reply
    1. Katie B

      Just found out from Butter that at morning briefing they were told they had to do two foot jumps. I did the side to side/one foot to another jump style.
      So disregard the Rx since that probably makes a big difference in time and recovery on the jump rope portion.

      Reply
  28. Steph

    Front squats from a rack with 1 sec pause at top and bottom E2MOM (no dips)
    5@135, 5@155 and finished w/3 sets of 5@165

    WOD Rx
    12:15
    1 miss in each of the last 2 rounds on singles
    Front squats unbroken

    This one got my feet!

    Abs

    Reply

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