DEAL EXTENDED ON LEVEL 1 AND LEVEL 2 COURSES

Sunday

231224

Workout of the Day

Rest Day

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"The knees are complex joints, and while injury is always possible, so is rehabilitation and healing under the care of your healthcare professional. A qualified CrossFit coach can collaborate with your doctor to help guide your return to activity and pursuit of fitness."

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Comments on 231224

7 Comments

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Jim Rix
December 24th, 2023 at 5:09 pm
Commented on: 231224
Damn Brett, that's beastly.  Nice job.
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Brett Hoffman
December 24th, 2023 at 10:17 pm
It was a definite grind. Got that one from Speal
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Jim Rix
December 24th, 2023 at 5:07 pm
Commented on: 231224
Another 12 days of Christmas workout, rep scheme to the song lyrics.
95# for barbell movements; fitter/stronger folks should try 115 or 135#.  Derek should go with 195 (:

1 burpee
2 push presses
3 front squats
4 hang power cleans
5 deadlift
6 box jumps, 24"
7 pull-ups
8 push-ups
9 sit-ups
10 air squats
11 kb swings, 53#
12 (1x500m row)
353 total reps, or 352 reps + 500m row
26:10

61/5'8"/159

2022:  28:14
2021:  24:16
2020:  20:51
2019:  22:33
2018:  23:08
2017:  23:40
2016:  23:43
2015:  22:04
2014:  21:14
2013:  23:11
2012:  25:48
Comment URL copied!
Jim Rix
December 24th, 2023 at 5:13 pm
And, assume HQ will program its 12 days workout tomorrow!
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Jonathan Elmore
December 24th, 2023 at 10:34 pm
 Nice work Jim, that’s a lot of years! 

Much Respect!
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Brett Hoffman
December 24th, 2023 at 4:52 pm
Commented on: 231224
12 days of Christmas:
Rep scheme to the song lyrics

*Use 135# bar for all barbell movements

1 cluster @ 135#
2 ring mu
3 box jumps @30”
4 front rack lunges 
5 hspu
6 deadlifts
7 T2B
8 strict pull ups
9 kb swings @ 32kg
10 burpees
11 back squats
12 echo bike cals

46:04 total time
Comment URL copied!
Jonathan Elmore
December 24th, 2023 at 10:27 pm
You are a beast!
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