WOD: Fight Gone Bad:
3 rounds of:
1 min AMRAP of:
Wall Balls (20/14)
Sumo Deadlift High Pull (75/55)
Box Jumps (20/16)
Push Press (75/55)
1 minute rest
T’was the night before Christmas and all through the box (1)
Not a creature was stirring, not even a fox .
The barbells were hung by that thing over there,
In hopes that that the members would know they were there.
The kettlebells nestled all up in that rack,
While visions of swings working out members backs.
Lauren in her ‘kerchief, and Josh in his cap,
Had just settled their brains for a long post WOD nap.
When out by the wine shop arose such a clatter,
Josh sprang from the champagne room to see what was the matter.
Away to the window he Burpee Broad Jumped like a flash,
Tore open the glass doors and for whatever reason was wearing a sash.
The lights on the hallway reflecting like snow
Gave the lustre of mid-day to the rowers below.
When, he saw something coming the gym, it approaches,
But a miniature cage, and eight tiny coaches.
With a little old driver, so lively and apparently in a back squatting cycle,
He knew in a moment it had to be Michael.
More rapid than eagles his coursers they came,
And he whistled, and shouted, and called them by name!
“Now Justin! now, Bernsie! now, Gino and Erin!
On, Jessa! On, Chris! on, Jeff Wurm and Angelo…rin!
To the back of the building! to the freight elevator!
Now dash away! Dash away! Like a smooth operator!”
As weights on a barbell when they hit the hips, fly
Came Michael with goodies that would sure satisfy
So down to the basement, the coaches they ran
With the sleigh full of gym things, and Mike with his plan.
And then, in a twinkling, Josh heard down the stairs
The super-gentle-placing-on-the-floor!!!! of barbells all bare.
As he rounded the corners to make his way down,
Down the basement was Michael, making all kinds of sound.
He was dressed all in Reebok, from his head to his foot,
And his clothes were all tarnished with chalk…understood.
A bundle of weights he had flung on his back,
And he looked like a peddler, just opening his pack. (weird)
His eyes, how they focused! This place had to be ready!
There is no time for roses, no time for that cherry!
His perfectly sized mouth was drawn up like a bow,
And the beard he had shaved so his face he could show.
The pen on his check list was checking away,
A new gym was forming, the Box 1 protege.
He had a broad face and a little round belly,
That shook when he laughed, like a bowlful of rock-hard-400+-Lb-deadlift-capable-jelly!
He was chubby and plump, a right jolly boss,
And Josh laughed when he saw him, as their eyes now cross!
A wink of his eye and a twist of his head,
Soon gave Josh to know he had nothing to dread.
He spoke not a word, but went straight to his work,
Put some weights on a bar to do work on his jerk.
And laying his finger aside of his nose,
And giving a nod, up the freight elevator he rose!
He sprang to his sleigh, to his team gave a whistle,
And away they did Pull Ups all fast like a missile.
But I heard him exclaim, as he exercised out of sight,
“Enjoy the new gym, and to all a good-night!”
Now go to sleep,
Team WOD: For completion:
50 Wall Balls (20/14)
50 Kettlebell Swings (24/16)
5 min cap
Rest 1 minute
40 Wall Balls (20/14)
40 Kettlebell Swings (24/16)
4 min cap
Rest 1 minute
30 Wall Balls (20/14)
30 Kettlebell Swings (24/16)
3 min cap
Rest 1 minute
20 Wall Balls (20/14)
20 Kettlebell Swings (24/16)
2 min cap
Rest 1 minute
10 Wall Balls (20/14)
10 Kettlebell Swings (24/16)
1 min cap
Only one person can work at a time
Just in case you haven’t heard, this week is a little bit different with respect to the schedule. Box 1 will be closed and Box 2 will only run 9 classes (instead of the usual 12). Be extra nice to your coaches this week since they will be running all 9 classes from open to close! Other than that, if you didn’t have a chance to sign up for class, but are still working and would like to get a WOD in, please come on down.
The more the merrier,
WOD: In the style of the 12 days of Christmas: For time:
2 Back Squats
3 Back Rack Lunge
4 Strict Press
5 Front Squats
6 Front Rack Lunge
7 Push Press
8 Overhead Squat
9 Overhead Squat Lunge
10 Push Jerk
11 Hang Power Clean
Select your own loads. Probably shouldn’t be over 85/55.
The Christmas weightlifting WOD…
Redesigned for maximum enjoyment, these movements are sure to please all. Legs feeling fresh? Come on down! Shoulders feeling mobile? Come on down! Stamina burning a whole in your pocket? Come on down! Just please be sure to sing the song a few times before you get going.
Things are about to get jolly,