CrossFit Tyson's Corner, operating since 2005, is located just minutes from the Beltway and the future Springhill Road metro stop. The CrossFit program was developed to enhance an individual's competency at all physical tasks. The area's most experienced instructors bring state of the art coaching techniques to the general public, athletes, public safety personnel, and the military at reasonable prices and NO CONTRACTS.
Friday, December 16, 2011
Friday WOD
12 Pains of Christmas
1 push jerk (95#/55#)
2 shoulder presses
3 push presses
4 knees to elbows
5 burpees
6 dead hang pullups
7 sumo deadlift high pulls
8 wall balls (20#)
9 ring dips
10 thrusters
11 v-ups
12 box jumps
starting with the push jerk, complete assigned reps for each exercise and the ones above it. e.g.:
1 push jerk
2 shoulder presses, 1 push jerk
3 push presses, 2 shoulder presses, 1 push jerk
4 KTEs, 3 push presses, 2 shoulder presses, 1 push jerk
... and so on
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2 comments:
Fun WOD --- right up to thrusters, then the crying starts
What he said
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