Twas the Night Before Xmas + At Home WOD

Dec 24th, 2017

Category: CrossFit

Twas the Night Before Xmas + At Home WOD

Ryan

Holiday Schedule

TODAY – Sunday 12/24 – Xmas Eve – 9am and 10am only. There will be no Endurance today.
Monday 12/25Merry Xmas! The only day of the year CrossFit Southie is closed. Enjoy your time with family and friends!

We will be running one box only all week Between Xmas and New Years for All Levels classes. Come on in and get your fitness on!
Tuesday 12/26 – All levels classes in Southie Green @ 11am, 12pm & 3pm. We will be Open for Open Gym 1-3.
Wed 12/27 – All Levels Classes in Southie Green only @ 5:30am, 6:30am, 9am, 11am, 12pm, 4pm, 5pm, 6pm, 7pm
Thurs 12/28 – All Levels Classes in Southie Green only @ 5:30am, 6:30am, 9am, 11am, 12pm, 4pm, 5pm, 6pm, 7pm
Friday 12/29 – All Levels Classes in Southie Green only @ 5:30am, 6:30am, 9am, 11am, 12pm, 4pm, 5pm, 6pm, 7pm
Saturday 12/30 – No classes in orange. Normal Schedule in Green. All levels classes in Green @ 8,9,10,11, 2pm, mobility @ 12, Oly at 11am, noon intro.
Sunday 12/31New Year’s Eve – 9am, 10am and 11am. Endurance class is also still on today @ 10am.
Monday 1/1Happy New Year!!! All levels classes in Southie Green at 11am and noon.
Tuesday 1/2 – Normal Schedule

Weekly Benchmark/Strength Schedule – click here

Warm-up
With a Partner
Row 1500m
*Switch as necessary. Partner not rowing holds the bottom of an active air squat

 

Strength
Back Squat
2-2-2-2-2

WOD
750m Row
21 Shoulder to Overhead (135,95)
750m Row
15 Shoulder to Overhead
750m Row
9 Shoulder to Overhead

Level 3- (115,75)
Level 2- (95,55)
Level 1- (75,35)

XMas Eve At Home WOD
12 Weightless Manmakers
24 Burpees to Max Height
17 Jack Knives