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December 24, 2013 – Performance and Fitness

***Scheduling Reminder – Invictus will have our normal morning classes, with the noon class being the last class of the day.  We will close at 1pm. ***
Workout of the Day
A little holiday treat, Invictus style. Perform the movements to the tune of “12 Days of Christmas”
1 – 100 Meter Run
2 – Power Cleans (135/95 lb.)
3 – Ring Dips
4 – Dumbbell Ground to Overhead (45/30 lb.)
5 – Burpees
6 – Toes to Bar
7 – Push-ups
8 – Box Jumps
9 – Kettlebell Swings (32/24 kg)
10 – Pull-ups
11 – Front Squats (135/95 lb.)
12 – Shoulder to Overhead (135/95 lb.)

  • Rafael Huerta

    Thanks Nick for pushing me to perform. 44 minutes of agony, now I can eat in peace. (135, 32, 135, 135) .

  • http://www.crossfitgymproject.be/ Thijs Moonen

    Cj, I remember doing a version of this workout in 2011.
    Thank you for that experience. I had to share it with my members and made the whole gym do it.
    It was a good morning training session!

    Happy holidays

  • Mary DeHart

    Well that was fun until Nuno pointed out I was doing it in reverse order. Whoops. Same amount of work I guess just backwards.

  • David Nova

    Tough wod but fun! Merry Christmas!

  • Matt

    Good Christmas morning workout in the garage gym! 35:58 – subbed 95 lb. power snatches for dumbbell G2O.