CrossFit – Fri, Dec 23

Announcements

Christmas & New Years Schedule.
No Weekend Classes for the rest of the year!
Our normal weekend schedule will resume January 7-8.

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2023 Fitness Goals

Through the end of the year our whiteboard by the bathroom will be dedicated to our individual fitness goals for 2023. Take some time to think about what you want to accomplish in 2023 and put it on the board!

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Palo Duro CrossFit – CrossFit

Workout of the Day

12 Days of Christmas 2.0 in Partners (Time)

For Time:

01 Squat Snatch

02 Handstand Push-up

03 Push Press

04 Power Clean

05 Jumping alternating lunges (L/R = 1)

06 Ring Dips

07 Devil’s Press (35/20, Rx+=50/35)

08 Kettle Bell Swing (53/35)

09 Medball Toss Sit-up (20/14, 01 Partner Standing)

10 One arm Thruster (5 each arm, 35/20, Rx+=50/35)

11 Burpee over Dumbbell

12 Muscle-up (Ring or Bar)

Barbell Weight: Rx=95/65, Rx+=135/95

*Complete like the song: Do 1; then 2 and 1; then 3,2,1 etc. until 12 Muscle-ups.

**Break up in ANY way. Only 01 Partner working at a time.