Tuesday, December 23, 2014

Wednesday - WOD 311 - Twas the night before Christmas

Twas the day before Christmas, when all through the box
Not a CrossFitter was stirring, or moving a limb.
The Jump Ropes were hung on the wall with care,
In hopes that Coach James soon would be there.

When out of the room there arose such a clatter,
They sprang from the mats to see what was the matter.
Away through the Box they flew like a flash,
Tore open the doors with a loud smash.

With a wise old coach, so lively and strong,
we knew in a moment the WOD would be long.
More rapid than eagles his athletes they came,
And he whistled, and shouted, and called them by name!

"Now Don! now Sabrina! now Christan and Anna Marie!
Go Ruben! go Quinn! go Sara and Jenny!
To the top of the bar,  to the top of the wall!
Now Lift away!  Lift away! Then throw up that ball!
We sprang to the mats, weights in our hands,
Hoping that after, we’d be able to stand.
Then we heard him exclaim, “Let’s do what we know,”
"Is everyone ready, 3-2-1 GO!" 

4 Rounds of the following for time (25 min cap)
To the top of the bar
10 OH Squats 95/65

Lift away,  Lift away
15 Ground to overhead anyway 95/65

To the top of the wall
10 candlestick wall ball tosses 20/14

Sprang to the mats,  weights in hand
5 man makers 35/20

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