10:45
315# DL
BMU broken into 4,4,4,3 in 1st Rd and 5,5,5, in 2nd Rd.
Steve and Neil, thanks for sharing the bars.
Merry Christmas All!!
December 24th, 2015 - ScottW
WOD a nice way to prep for Christmas. Thanks Todd.
7:00min
225# DL
Strict Pull Ups instead of Bar Muscle Ups
Merry Christmas to my wonderful CFC family! You are the best part of the season!
December 24th, 2015 - Karen
I did my own thing today. I had physio on my left leg yesterday so I’m staying away from lower body stuff for a few days. It’s very bruised today.
I started with an easy 2000m row (9:10), and about 10 handstand wall walks with a 15sec hold, and for some fun a few headstand holds.
Merry Christmas to all!
December 24th, 2015 - Derek P
Crossfit AlaKa’i
12 days of Christmas:
1 SDHP 75/55
2 Thrusters 75/55
3 Push Press 75/55
4 Power Cleans 75/55
5 Power Snatches 75/55
6 Kettlebell Swings
7 Pull-ups
8 Knees to Elbows
9 Box Jumps 24/20
10 Double Unders
11 Burpees
12 Overhead Walking Lunge Steps 45/25# plate
Partnered with Dawson
17:02
December 24th, 2015 - Julid
Did “12 Days of Christmas” at Crossfit Poipu.
39 something…
Felt every single deliciously bad meal, and none hydrating drink I’ve had in the last few days…
Merry Christmas CFC!
December 24th, 2015 - Coach
7:19, kinda fell apart on the last set of bar muscle-ups. I think I failed 4. Might have to pace a little differently next time.
1. 10, 15
2. 6/4, 4/4/3/2/2
Crossfit Fernie
12 days of Christmas
1 clean
2 push ups
3 burpees
4 Pullups
5 ttb
6 kb swings-1.5
7 front squats
8 switch lunges
9 box jump-24″
10 wallballs-20#
11 deadlift
12 thruster
Bar @95#=30:04
Fun
That was a fun one! Thanks Brett
13:21
355lbs for the deadlifts
Jumping Bar Muscle Ups
Everything felt pretty decent today. Felt heavier than I thought it was going to and well…we know how gymnastics movements go for me.
Great to see such busy classes right before Christmas! Great job everyone!
Thanks a lot Todd and Kimmer!!
Merry Christmas and Happy Holidays!
10:16
Deadlifts @ 183
BMU from a 20″ box to the low bar
8:05
165# DL
Jumping BMU from 24″
DL felt about right. Could have made the MUs more challenging.
Thanks Todd and Kimmer.
Merry Christmas everyone!!!
11:57
235# DL
Jumping BMU.
Great job 9 am’ers.
Thanks Todd & Kimmer!
10:45
315# DL
BMU broken into 4,4,4,3 in 1st Rd and 5,5,5, in 2nd Rd.
Steve and Neil, thanks for sharing the bars.
Merry Christmas All!!
WOD a nice way to prep for Christmas. Thanks Todd.
7:00min
225# DL
Strict Pull Ups instead of Bar Muscle Ups
Merry Christmas to my wonderful CFC family! You are the best part of the season!
I did my own thing today. I had physio on my left leg yesterday so I’m staying away from lower body stuff for a few days. It’s very bruised today.
I started with an easy 2000m row (9:10), and about 10 handstand wall walks with a 15sec hold, and for some fun a few headstand holds.
Merry Christmas to all!
Crossfit AlaKa’i
12 days of Christmas:
1 SDHP 75/55
2 Thrusters 75/55
3 Push Press 75/55
4 Power Cleans 75/55
5 Power Snatches 75/55
6 Kettlebell Swings
7 Pull-ups
8 Knees to Elbows
9 Box Jumps 24/20
10 Double Unders
11 Burpees
12 Overhead Walking Lunge Steps 45/25# plate
Partnered with Dawson
17:02
Did “12 Days of Christmas” at Crossfit Poipu.
39 something…
Felt every single deliciously bad meal, and none hydrating drink I’ve had in the last few days…
Merry Christmas CFC!
7:19, kinda fell apart on the last set of bar muscle-ups. I think I failed 4. Might have to pace a little differently next time.
1. 10, 15
2. 6/4, 4/4/3/2/2