12/24/13: Christmas Eve!

Merry Christmas Eve, everyone! This is getting posted later on purpose. I didn't want to ruin the surprise for the WOD for our 8:30am class this morning. Gonna get a little touchy-feely for a second. I feel very blessed this Christmas. Not only have I been blessed with an amazing wife, a beautiful baby boy, and amazing friends and family, but I've also been blessed with all of you. I have some awesome people in my life that make running the gym and doing this stuff everyday so much easier. You all rock, and I'm proud to call you my CrossFit family. Thank you so much! Ok, enough of the emotional stuff...back to business! Today's WOD (like many other CrossFit gyms have done) is appropriately named the "12 Days of Christmas." It's the WOD for both the gym and Smolov. Hopefully, everyone has fun with it!

PROGRAM

Warm-up

Row 500m
4 Rounds :20/:10
Dislocates
Air Squats
Push-ups
American KB Swings

Mobility

Roll Front/Back of Shoulder w/LAX Ball - 1min/section
Couch Stretch - 1min/side

Skill/Strength

None

WOD

"12 Days of Christmas"

For time
1 Power Snatch (95/65)
2 Overhead Squats (95/65)
3 HSPU
4 Pull-ups
5 Power Cleans (95/65)
6 Front Rack Lunges (95/65)
7 SDHP (95/65)
8 Slam Balls (30/20)
9 KB Swings (72/53)
10 Knees to Elbows
11 Push-ups

12 Deadlifts (95/65)

How this WOD works...go through everyday one by one, but you will always start back at Day 1 and go through the workout again. So, Round 1 - Day 1, Round 2 - Day 1&2, Round 3 - Day 1,2,3...and so on until you get to Day 12. Definitely a longer one, but everyone should have fun with it. Enjoy! Here's to an early Merry Christmas! Happy lifting!