ATTENTION LCF ATHLETES AND VISITORS:  DUE TO THE THANKSGIVING HOLIDAY WE WILL ONLY HAVE OUR MORNING CLASSES: 6AM, 7AM, 8AM, AND 9AM.  REGULAR CLASS HOURS WILL RESUME ON FRIDAY 11/27.  MAHALO!

WOD:

#12 Days of Thankfulness

Follow the movements to the tune of the ’12 Days of Christmas Song”..we will help explain

1 250 Meter Row or 300m Run

2 Muscle-Ups (Scale – 20 Double Unders)

3 Barbell Thrusters (95/65lbs)

4 Burpee Box Jumps (24″/20″)

5 Strict HSPU (Scale -Strict Press/Push Press 95/65lbs)

6 Chest-to-Bar Pull-Ups (Scale Ring Rows or Barbell Rows)

7 Kettlebell Swings (32/24 kg)

8 Single-Arm DB or KB Snatches (4 each arm) (Scale – Plate Ground to Overhead 45/25lbs)

9 Toes to Bar

10 Walking Lunges Front Rack Lunges (95/65lbs)

11 Ring Dips (Scale – Box Dips)

12 Curtis P’s (95/65lbs) **Curtis P is a Power Clean,  Front Rack R Leg Lunge/L Leg Lunge then a Push Press**

Below is the actual 12 Days of Thankfulness courtsey of CrossFit Invictus:

“12 Days of Thankfulness”
1 250 Meter Row
2 Muscle-Ups
3 Dumbbell Thrusters (55/35 lbs)
4 BurpeeBox Jumps (24″/20″)
5 Strict Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings (32/24 kg)
8 Single-Arm DB or KB Snatches (4 each arm)
9 Toes to Bar
10 Walking Lunges with Dumbbells (55/35 lbs)
11 Ring Dips
12 Man-Makers (55/35 lb DBs)