WOD – 12.19.14

Who will end up in the Holiday Tutu this year?!
Who will end up in the Holiday Tutu this year?!

News & Updates:
1) Our 3rd Annual CrossFit Rockland Ugly Sweater Holiday Bowling Extravaganza is TOMORROW! Details have been posted on our EVENTS page as well as on FaceBook. We hope to see EVERYONE there!!!

2) There will be no Open Gym this Sunday (12/21).

Workout of the Day
“12 Days of CFR”
1 100m Run
2 Thrusters (95#/65#)
3 Kettlebell swings (70#/53#)
4 Handstand push-ups
5 Wallballs (20#/14#)
6 Pull-ups
7 Burpees
8 Deadlifts (95#/65#)
9 Knees-to-elbows
10 Box jumps (24”/20”)
11 Overhead squats (95#/65#)
12 Broad jumps

On the 12th day of Christmas my coaches gave to me……

Oh yes, it’s that time of year again!!! You remember how this one goes, you will perform 1 of the first movement….then 2 of the second movement, back to 1 of the first….then 3 of the third, back to 2 of the second, and 1 of the first….then 4 of the fourth movement, back to 3 of the third, then 2 of the second, and 1 of the first….etc….ALLLLLLLL the way to 12!!!

HAVE FUN!!

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