Monday 24, December 2012

Open  gym today from 6am to 11am

BE PREPARED!!!

We always do the 12 Days of CrossFit - BBCF style, this year we choose to step it up a notch and borrow a 2 Day WOD from Outlaw...

And IT KICKED EVERYONES ASS!!!!

“The 12 Days of Outlaw 2012″

*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 C&J, then 1 C&J + 2 MU, then 1 C&J + 2 MU + 3 Box Jumps, etc. The WOD is complete when the 12 Front Squats are completed.

1 Clean & Jerk @ 225/150# we did 80/55kg
2 Muscle-Ups
3 Box Jumps 36/30″
4 Hang Squat Snatch @ 115/75# we did 60/30kg
5 Bar Facing Burpees
6 Push Press @ 115/75# we did 60/30kg
7 Pistols (alternating)
8 T2B
9 Wall Ball 20/14# - we did KB swings at 24/16kg
10 C2B Pullups
11 HSPU
12 Front Squats @ 225/150# (no racks) we did 80/55kg

For time.

Notes: Clean & Jerk may be any style. HSPU are head to floor (no need for Regionals standard), and kipping is allowed. Racks ARE NOT allowed for Front Squats.