By Coach Corey
Friday 12/21

December 24th 6am, 7am, 9:45am, 11:30am, and Open Gym 2-4 pm NO 5 or 6pm
December 25
Tuesday: Closed
December 26
Wednesday: 9:45, 11:30, Open Gym 12:30-2

12 Days of Christmas WOD

Merry Christmas, a few days early!
Today we are doing the “12 days of Christmas WOD”. We did a similar WOD last year, here is that one, and below is your times from that WOD. This WOD will be similar and done the same way.

results 12-19

If you aren’t sure how this WOD will work, its not 12 rounds of 12 movements like the Hanukkah WOD!!! Directions below.

Revolution Resolution

Follow up with more information on yesterday’s post. MICF has 2 teams signed up so far… I would love to see at least 3 more teams take on this fun challenge!
This event is meant for the “Fire Breather” and the “First Time Competitor”.  There are no limits to who can register.
When: January 5, 2013
Time: 9am to 2pm
Where: StoneWay CrossFit

Coach Jared & Meghan

To anyone considering the Resolution Revolution, here is a brief description regarding the Rx and Rx-Lite Division:
1) Rx Division- This is for the experienced CrossFitter who has competed prior or even possibly new to the competition scene.  If you can Rx  (minimum) 80-90% of your workouts then this is your division.
2) Rx-Lite Division- This is for the new to experience CrossFitter.  If you don’t RX at least some of your workouts this is for you.
The point of this competition is to get all our friends in the CrossFit community under one roof for a day.  The workouts are going to be hard, fun and a little crippling:) But aren’t they all?
I hope this helps!  Email Scott with any questions:
“12 Days of Christmas”

1 burpee
2 KB high pull #53/35
3 Kettlebell swings #53/35
4 Thrusters #95/65
5 jumping lunges
6 V-ups
7 push ups
8 push press #95/65
9 Wall balls #20/14
10 squat cleans #95/65
11 pull ups

here is how it will go. 1 burpee, then 2 KB high pulls then 1 burpee. And then 3 KB Swings, 2 KB high pulls and 1 burpess…  and the 4, 3, 2, 1… and so on. Always start with the new movement and work your way back down.

in case you are wondering, the reps total are as follows:

burpees = 12
kettlebell high pull = 24
Kettlebell swings = 30
Thrusters = 36
jumping lunges  = 40
V-ups = 42
Push ups = 42
push press = 40
Wall Balls = 36
Squat Cleans = 30
pull ups = 22
HSPU = 12

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