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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

That was a fun one! Thanks Brett

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!

Deadlifts @ 183
BMU from a 20″ box to the low bar

165# DL
Jumping BMU from 24″
DL felt about right. Could have made the MUs more challenging.

Thanks Todd and Kimmer.

Merry Christmas everyone!!!

235# DL
Jumping BMU.
Great job 9 am’ers.
Thanks Todd & Kimmer!

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.

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

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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