Christmas Day

WOD

Christmas Day WOD

12-11-10-9-8-7-6-5-4-3-2-1

Pull-Ups

Air Squats

Ring Push-Ups

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Send us via e-mail any holiday pics of you doing a crossFit movement for this Christmas Holiday and we will post tomorrow! You can also upload them to the flicker gallery and then just let us know through the twitter account or email.

Have a great Happy Holiday!!!

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Coach D commented on 25-Dec-2010 12:04 PM

WOD Rx 8:59, rest 2x on ring push-ups. nice holiday burner. Coach D

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"Last Day Pull-Up Challenge"

WOD

Dynamic mobility before the WOD and then a 800m run moderate pace

Pull-Up challenge Day 12 - Today is the 12th pull-up WOD for the month of November to complete the pull-up challenge! Our goal was to increase your pull-up capacity. If you complete today's WOD, today, and you have completed all 12 WOD's for the month, you are eligible for a Zoi-Gear discount at the box. Come and get it! You can get 50% off any shirt or gear item in-stock. Also, you will look great in that new gear doing pull-ups! Let us know how your pull-up capacity has changed? For example, going from a green band to blue, or being able to progress from assisted to non-assisted pull-ups!

Front Squats 20 reps @ 65% 1 RM (no re-rack between reps if possible) 

GHD situps 3x15, GHD Hip Ext 3x20

Death by Pull-Ups - perform pull-ups every minute on the minute until you can no longer complete the number of pull-ups necessary in that minute count. Your score is the number of minutes completed.

Way to Squat Erin! Congrats Erin on being the only female to do the WOD yesterday Rx! You go girl!

Christmas Member Panasonic Discount - One of our members, Pete, has graciously offered to give all CFFTW family and friends a discount on Panasonic products for the Christmas Holidays! Just go to the link below and use the special promotional code and you are in! Pete will then approve all transactions, so as to make sure great deals are staying in house. Thanks Pete for the Christmas gift!

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Tina Neuwirth commented on 30-Nov-2010 08:34 AM

Max rep pull ups: 9 kipping (about 24-25# weighted). 3x10 ring rows. Tabata squats: 21-21-21-21-21-21-21-21 = 168. My normal is 25-26 per round, so I was a bit slow, but I'll take it since I am pretty tired and sluggish this week. Congrats to those who completed yesterdays WOD. Sounds like a tough one!

Peter commented on 30-Nov-2010 08:51 AM

If anyone has any questions on Panasonic product let me know. Whether you're looking for a TV, Camcorders, Cameras, Headphones, bluray players or anything 3D, shoot me an email. These are some great savings.

Candace commented on 30-Nov-2010 09:07 AM

Still in recovery from last weeks turkey trot. :( Did well but my feet swelled later in the day and they are still a little sore. Hopefully I can start training again sometime this week. I NEED CROSSFIT ASAP.

Matt commented on 30-Nov-2010 01:25 PM

Thanks Pete! I almost bought one of these blu-ray players on Amazon last night. Good thing I waited.

Michele commented on 30-Nov-2010 01:56 PM

Check out the Nutrition Blog today! Congrats to all pullup challenge finishers! Now rock it in your new Zoi-Gear!

Terra commented on 30-Nov-2010 03:14 PM

Way to go Erin! Your snatches were beautiful!!! I did a mini-WOD at 24hr Fitness today because I didn't want to run in the cold. People stare at you when you leave your treadmill running to do squats and pushups. I tried to believe they thought it was cool how I could jump on at 7.5 and not fall...mostly they just stared thinking I didn't know how to turn it off. Either way...its always fun to go to 24 Hour sometimes to remind myself how grateful I am for having found CF FTW. I did a warmup mile then 4 rounds of 800m, 30 airsquats and 20 pushups.

Charlie commented on 30-Nov-2010 06:24 PM

Murph in St. Louis Hilton gym-40:28

Corey commented on 30-Nov-2010 07:31 PM

Nice squats Tina! And good Murph time Charlie. Did the full WOD. 20 front squats - 155#. Pullups - 16 rounds plus 14. I want to be a pullup machine like Dman when I grow up. Athena timed me and said I had almost no kip. Stretch those shoulders!

Troy commented on 30-Nov-2010 07:56 PM

Front Sqts 105#, pull-ups 15 rounds + 7. Completed the pull-up challenge....woo-hoo! Nice work Charlie, not too many people would choose that WOD in a hotel all by themselves.

Coach D commented on 01-Dec-2010 04:30 AM

WOD-170# FS x 20, 19 rounds pull-ups, GHD stuff. Great increases in pull-up capacity guys! Go work tonight.

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Christmas Day 2009

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Clayton commented on 25-Dec-2009 09:28 AM

Merry Christmas everyone

Brady commented on 25-Dec-2009 09:32 AM

I'm just jealous I couldn't get in on some of that greatness! That was classic. Anybody hittin up a WOD on Saturday?

Dman commented on 25-Dec-2009 10:42 AM

Merry Christmas to all, and to all a good fight!

I might go up and train on Saturday afternoon. Those who are interested it maybe around 3-4pm, I will post on Saturday afternoon and confirm one way or another. Just trying to be flexible.

Chad commented on 25-Dec-2009 11:27 AM

You guys rock! Great video and WOD in the snow. Merry Christmas and Happy Birthday Jesus!

Athena commented on 25-Dec-2009 12:16 PM

That's awesome! Merry Christmas everyone!

T-roy commented on 25-Dec-2009 12:23 PM

Merry Christmas to all my CFFTW family! Thanks to
all the coaches for your passion to improve our fitness and for the great
examples that you always set.

Tina commented on 25-Dec-2009 01:06 PM

Nice...I also like how you guys always match! Very festive in the red beanies! Merry Christmas CF FTW!

Matt McK commented on 25-Dec-2009 04:25 PM

Oakland, CA. Double fake Fran. 21-15-9 of 40 lb. db thrusters and chin ups. 4:05. I'm interested in a Sat. WOD. Maybe you can get Jer involved with some cleans and rows.

Matt McK commented on 25-Dec-2009 04:41 PM

Just talked to a buddy of mine who Cfits in Sacramento, CA. This is what they did yesterday. The workout was accomplished in rounds like the song. 1 - 200m Run
2 - Power Clean & Jerk 135/95
3 - Weighted Pull Ups 30/15
4 - DB Thruster 40's/20's
5 - Double Unders (Sing this part every time as loud as possible)
6 - Handstand Push Ups
7 - Med Ball Clean to Wall Ball Shot 20/14
8 - Burpee to Box Jump 20"
9 - Kettlebell Swing 53/35
10 - Push Press 115/78
11 - Sumo Deadlift High Pull 115/78
12 - Calories on Rower

Matt McK commented on 25-Dec-2009 04:44 PM

Oops sorry, the song of course is 12 days of Christmas.

Brady commented on 25-Dec-2009 04:59 PM

Just finished a lil WOD out in tha country visiting the fam. 4 rounds for time: 1000m run, 50 pushups, 100 flutterkicks, 25 situps. It was niiiiiiiice. Merry Christmas!!

Clayton commented on 25-Dec-2009 10:15 PM

Everyone could benefit from reading some of this girls blog. Sage Burgener

http://sageolylifting.blogspot.com/

Marilyn commented on 25-Dec-2009 10:34 PM

Saw the video a little late but I hope everyone had a very Merry Christmas! Can't wait to see everyone next week :)

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