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Lifting Ourselves and One Another

Thursday, December 24, 2015

2 Rounds for time:

10 Deadlift – 350#/225#
15 Bar Muscle-ups

Compare to December 13, 2014

Coach’s notes:

Post time to complete to comments.

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Comments: 11

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


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