“Grinch 12” For Time:
25 Walking Lunge Steps
20 Pull-ups
30 Box Jumps (20″)
20 Double Unders
25 Ring Push-ups
20 Knees-to-Elbows
30 Kettlebell Swings (53#/35#)
30 AbMat Sit-ups
20 Medicine Ball Cleans (20#/14#)
25 Good Mornings (45#/33#)
30 Wall Balls (20#/14#)
800m Run
Results
Affiliate Cup “Team Squatch” training:
“Beast 12” For Time:
25 Walking Lunge Steps
20 Pull-ups
50 Box Jumps (20″)
20 Double Unders
25 Ring Dips
20 Knees-to-Elbows
30 Kettlebell Swings (70#/53#)
30 AbMat Sit-ups
20 Dumbbell Hang Squat Cleans (35#/20#)
25 GHD Back Extensions or Good Mornings (45#/33#)
30 Wall Balls (20#/14#)
3 Rope Climbs – 15′
Results
Day 24 of the Burpee Challenge. Anyone quit? Stick with it and be honest!
Two WOD’s today! The Affiliate Team climbed through the Beast 12 while the rest of you ran through the Grinch 12. Both were challenging and had their own unique twists like rope climbs or a half mile run at the end. Congrats are in order for a bunch of you. Sherry, Michelle, and Moe knocked out ring pull-ups (sub for rope climbs), Pat and Curtis climbed the rope, Jana completed her first WOD with double unders, Jorge nailed knees-to-elbows, and Bridget moved up to the 20″ box. Best of all, props to Amanda who narrowly beat Curtis in the Christmas sweater competition. Curtis borrowed Deb’s sweater (which he easily fit with his small stature) and was just plain bad, but Amanda was dressed to impress. She won a day off from burpees tomorrow and a gift card to the ‘Bucks for coffee!
Jorge with Knees-to-Elbows and Moe showing powerful kipping with ring pull-ups:
The Grinch came to Who-ville and stole everything but the Christmas fashion!
Notes:
Gym Holiday Hours:
- 12/21 – 12/23: We will have a normal schedule Monday through Wednesday.
- 12/24: On Christmas Eve we will have one WOD in the morning at 10am. It will be a team event and it will be fun! After the WOD is an open invite to go raid the local coffee shop for some caffeine to get us through the festivities.
- 12/25 – 12/26: We are going to close on Christmas Day and the day after. We will resume our regular programming following this downtime! Burpees are still required!
Quote of the day from Pat in response to the “CrossFit is a cult” discussion: “You know why people think it’s a cult? Because it’s hard and they’re scared.”