Happy Birthday Kacie!

TODAY'S W.O.D:

8am: TBA

9am: The Christmas Crippler

The 2015 Christmas Crippler WOD is 30 reps of 3 barbell movements with another movement mixed in Every Minute on the Minute (EMOM).
Elite Division WOD
For Time:
30 Front Squats (185/155)
30 Shoulder To Overhead (185/155)
30 Clean (185/155)
EMOM: 5 CTB Pull Ups

Rx Division WOD
For Time:

30 Front Squats (135/95)
30 Shoulder To Overhead (135/95)
30 Clean (135/95)
EMOM: 5 Pull Ups

Scaled Division WOD
For Time:

30 Front Squats (95/65)
30 Shoulder To Overhead (95/65)
30 Clean (95/65)
EMOM: 3 Toes To Bar or 3 Burpees

Party Division WOD
For Time:

30 Front Squats (64/45)
30 Shoulder To Overhead (65/45)
30 Clean (65/45)
EMOM: 2 Burpees or 5 seconds of freestyle dance…it’s the party division.

Sandbag Division WOD
For Time:
Run 1/2 Mile
Then:

30 Sandbag Thrusters (50/25)
30 Sandbag Tosses (50/25)
30 Walking Lunges (50/25)
EMOM: 5 Burpees
Then:
Run 1/2 Mile

Santa’s Helper WOD
For Time: eat cookies. Santa’s Helper is a division for people who support the cause but don’t want to work out. If you just want a shirt Santa’s Helper is the division for you.

Post your times to Members Area and HERE if you registered for a division.

Left to right: Crystal, Gemini, Rebecca and Kathi

Left to right: Crystal, Gemini, Rebecca and Kathi

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