DECEMBER 23 2015

ANNOUNCEMENT

THURSDAY DEC 24th -THERE WILL BE 1 CLASS ONLY AT 11 AM

FRIDAY DEC 25th NO CLASSES

ALSO CONGRATULATIONS TO THOSE WHO WENT OUT TO KAC LAST NIGHT FOR THE OLY LIFTING MOCK TRIALS.. Were so proud of you setting some Prs way to. represent Crossfit High and Kauai Weightlifters Club.. It was excitting to watch it go down💪🏼. NOW FOR THE WOD…………

WARM UP
400 m run
10 SHPT
10 good mornings
10 spiderman push ups
10 G2OH med ball
10 ring rows
10-15 sec Handstand hold

WARM UP FOR WOD

12 DAYS OF CROSSFITMAS

1 X a 200 m Run
2 HANG POWER CLEAN 115/75
3 THRUSTERS 115/75
4 HSPU
5 C2B
6 BURPEES
7 BOX JUMPS 24″/ 20″
8 WALLBALLS 20/14
9 KBS 53/35
10 LUNGES
11 V UPs
12 GTOH

LIKE THE SONG

1..

2-1

3-2-1…

4-3-2-1…

5-4-3-2-1..

6-5-4-3-2-1

7-6-5-4-3-2-1

8.7.6.5.4.3.2.1

9.8.7.6.5.4.3.2.1

10.9.8.7.6.5.4.3.2.1

11.10.9.8.7.6.5.4.3.2.1

12-11-10-9-8.7.6.5.4.3.2.1

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