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Thursday 12/24/09


Posted // December 24, 2009

Thursday 12/24/09

Posted by: admin    Posted date:  December 24, 2009  |  2 Comments

On the first day of Christmas my true love gave to meeeeee.

1 800m run ( a partridge in a pear tree…)

You get the idea :-) Merry Christmas Eve everyone.

We have open gym from 7am to 11am today. Come in and get a good sweat in before you feast all weekend!

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“Twelve Days of Christmas” WOD:

1 800m run
2 Back Squat, Body Weight
3 Rope Climb
4 Pistols (each leg)
5 Burpee box jump
6 GHD situps
7 Burpee Wall Ball
8 Box Jumps, 30″
9 Walking Lunge (each leg)
10 Pullups, Chest-to-bar
11 Ring Dips
12 Deadlifts, 225M, 185W

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Traveling CrossFitters WOD:

100 Burpees for time :-)

-OR-

400M run, 10 push-ups, 15 sit-ups, 20 squats

200M run, 5 push-ups, 10 sit-ups, 15 squats

400M run, 10 push-ups 15 sit-ups, 20 squats

CrossFitChristmasCard-watermark_large

Hilarious!

2 Comments for Thursday 12/24/09

Debbie G

Too funny
but I love Rudy the reindeer

Great WOD Brandon
will have to make this special Christmas one up
Miss sharing with you all today- Gary and I wish
you all a very blessed safe Christmas
see you next week

Debbie G

Forgot to tell everyone about the CF Omaha WOD
yesterday
” JT” GROSS!!!! have never done this one and especially
after Tuesdays 150 cleans- my arms, shoulders traps are fried
21-15-9 HSPU’s , ring dips, pushups
did not time- worked on proper form
was able to do hand stands push ups against the wall w/out
an abmat but used one for the WOD- worked on a slow
negative down- but could not push myself back up
ring dips used thin purple band- did really well with these
and pushups never hurt so bad

enjoy today’s looks like alot of fun y’all