Workout of the Day

“12 Days of Christmas” WOD 10

Here are the Opening Hours for over Christmas and New Year everyone 🙂

Tuesday 23rd December = Normal Opening Hours

Xmas Eve = Morning & Lunchtime Classes As Normal, CLOSED EVENING

Xmas Day = CLOSED ALL DAY

Boxing Day = CrossFit Total/Open Gym 10:30am – 12:30pm!

Saturday 27th December = Normal Opening Hours

Sunday 28th Decembers = CLOSED ALL DAY

Monday 29th December = Normal Opening Hours

Tuesday 30th December = Normal Opening Hours

New Years Eve = Morning & Lunchtime Classes As Normal, CLOSED EVENING

New Years Day = CLOSED ALL DAY

Friday 2nd January 2015 = Back To Normal Opening Hours

 

On the 10th Day of Christmas, My Coach gave to me … “Whitten”

Warm Up:
Run 800m
Stretch & Mobilise

Wallball, KB Swing & Box Jump
Demo’s and Practice

WOD:
“Whitten”
5 Rounds For Time Of:
22 Kettlebell Swings @ 24/32kg
22 Box Jumps @ 20/24″
Run 400m
22 Burpees
22 Wallballs @ 6/9kg

* Scale WEIGHT & HEIGHT as needed

This is definately one of the longer WOD’s which we have seen in the “12 Days of Christmas”, therefore we will be getting into it ASAP after the Whiteboard Brief at the start of the Class. Please make sure you get in before we begin and get as much Warm Up/Mobility in as you can so you are ready to go!

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

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