🎅 “12 Days of CrossFit BR” WOD this Saturday at 9am!  20 spots only so sign in early and don’t late cancel or no show.  Be a respectful adult to your fellow clients and the coaches.

🔷 Holiday Schedule: 9am Only on Monday 12/26 and Monday 1/2.

 

12 Days WOD pic from 2021

 

Programming

-Monday-

All of the pressing to kick off the week!  Strength/skill time will feature either Split Jerk, Push Jerk, or Push Press depending on your experience level.  Fun MetCon after with Shoulder Press, Push Press, and Push Jerks with Box Jumps between sets.

 

-Tuesday-

Practicing the Clean for strength time with a chance for a PR if feeling good.  MetCon is a short triplet of Strict Pull Ups, Front Squats, and Strict Ab Mat Situps that is challenging but should keep you moving.

 

-Wednesday-

Great conditioning day on an interval clock working through Cal Rowing, Burpees, and Plate Ground to Overhead.  Post-WOD has a banded pump session to hit with any time remaining.

 

-Thursday-

Longer AMRAP with 200m Runs, Walking Lunges, and Strict Knees-to-Elbow to keep you moving.  Accessory work has Single-Leg Kettlebell Deadlifts and Russian Twists for some extra core and glute/hamstring work.

 

-Friday-

We’ve got a Bench Press strength session followed by a higher skill MetCon of Double Unders and Overhead Squats.  Easily adjusted to your abilities but also be smart on loadings today if you’re coming in on Saturday.

 

-Saturday-

12 Days of CrossFit BR!  Fun but longer one!  Biggest note here is to know the order of movements.  It goes just like the song so round 1 has 1 rep, round 2 has 2 then 1, round 3 has 3, 2, and 1 then finally the final round starts at 12 and ends  at 1.  More details in the BTWB app so you can see the setup.