New Albany, Monday, Christmas Eve, 12/24/18
12 Days of Christmas
We’ll be running heats from 7:00am – 9:20am. Heat start times will be:
7:05am
7:40am
8:15am
8:50am
Doors will open at 6:30am. If you plan on going in heat 1, please arrive early; (1) because heats fill up quickly, and (2) so you’re ready to WOD promptly at 7:05am.
This is not a friends and family WOD. Athletes must have CrossFit or LeanX experience to attend.
This will not be a typical class setting. The open gym area will be the warm-up area, and athletes will be expected to warm-up prior to the start of their heat. We’ll have a suggested warm-up written on the blackboard above the bench in the back.
30min is an aggressive cap for this workout, and (75, 55) is actually a HEAVY weight for this WOD due to the high number of reps. Some of the coaches tested the WOD Sunday morning and finished in the 24-30min range – Pick the version of the workout that will allow you to move quickly for the entire workout.
12 Days of Christmas (LX)
1 Man Maker
2 DB Thrusters
3 DB Push Press
4 DB Power Cleans
5 Plate GTOH
6 Plate DL
7 Pull-Ups
8 Toes-to-Bar
9 Box Jumps
10 Double Unders
11 Burpees
12 Front Rack DB Lunges
*30min cap
*Self select DB, Plate, & Box Height. Record these to comments.
*30min cap
1 Man Maker
2 DB Thrusters
3 DB Push Press
4 DB Power Cleans
5 Plate GTOH
6 Plate DL
7 Pull-Ups
8 Toes-to-Bar
9 Box Jumps
10 Double Unders
11 Burpees
12 Front Rack DB Lunges
*30min cap
*Self select DB, Plate, & Box Height. Record these to comments.
1 Man Maker
2 DB Thrusters
3 DB Push Press
4 DB Power Cleans
5 Plate GTOH
6 Plate DL
7 Pull-Ups
8 Toes-to-Bar
9 Box Jumps
10 Double Unders
11 Burpees
12 Front Rack DB Lunges
*30min cap
*Self select DB, Plate, & Box Height. Record these to comments
12 Days of Christmas (Int, Rx)
1 Sumo Deadlift High-Pull (45, 35#)
2 Thrusters
3 Push Press
4 Power Cleans
5 Power Snatches
6 RKBS (35, 26#)
7 Pull-Ups / Ring Row
8 T2B / Hanging Knee Raise
9 Box Jumps (24, 20)
10 Double Unders
11 Burpees
12 Front Rack Barbell Lunges
*30min cap
12 Days of Christmas (Adv, Rx+)
1 Sumo Deadlift High-Pull (75, 55#)
2 Thrusters
3 Push Press
4 Power Cleans
5 Power Snatches
6 Kettlebell Swings (53, 35#)
7 Pull-Ups
8 Toes-to-Bar
9 Box Jumps (24, 20)
10 Double Unders
11 Burpees
12 Front Rack Barbell Lunges
*30min cap
BOX NEWS:
Holiday Schedule
To help you stay on track over the holidays, 4B will be open everyday except for Christmas. We do have schedule modifications on certain days, so be sure to check out our holiday schedule below.
December
- Mon 12/24 – Christmas Eve, 12 Days of Christmas (Heats, 7-9am)
- Tue 12/25 – Christmas (closed)
- Wed 12/26 – 8am CF, 9am LX, 10am CF, OG 11-12, (closed at noon)
- Mon 12/31 – New Year’s Eve – Closed at 1pm (regular schedule up to then)
January
- Tue 1/1 – Hangover WOD – 9am
- Wed 2/2 – Return to normal schedule
New Year Challenge
We’re bringing back our most successful Nutrition Challenge for a second year! The 4B New Year Challenge will run from January 1st through the 31st and will focus on balancing nutrition, training, and lifestyle.
Registration opens up Monday, December 17th and closes Thursday, January 3rd. Sign-up sheets will be in the lobby.
Head over to our New Year Challenge web page to get all the details!