Friday December 2

December 1st, 2016
by:

FTX Christmas Party

Friday, December 9th – (6:00pm-9:00pm).
Potluck
Last Name A-L = Bring a main dish to share
Last Name M-S = Bring 2 small appetizers or side dishes to share
Last Name T-Z = Bring a dessert to share

If you’ve got a signature dish you like making but it doesn’t fit with the above last name “assignments”, go ahead and trade with someone or just do it. 🙂
Bring your own adult beverages.

No RSVP necessary. Just come and join the fun!

christmasparty2016

Strength / Skillwork

None. Warm-up for WOD

WOD

Our famous annual FTX 12 days of Christmas

Instructions – For time perform the number of reps corresponding to the exercise number following the same pattern as the 12 Days of Christmas song, i.e. 1 – 2,1 – 3,2,1 – 4,3,2,1 – 5,4,3,2,1 and so on:

1) Squat Clean Rx+ 135/95# / Rx 95/65#
2) Push-Press Rx+ 135/95# / Rx 96/65#
3) Deadlift Rx+ 135/95# / Rx 96/65#
4) Rx+ Alt. Pistol Squats (2/2) / Rx Goblet Squats 55/35#
5) Rx+ & Rx Bar-facing Burpees
6) Rx+ Alt. one-arm push-ups / Rx Spiderman Push-ups
7) Rx+ & Rx T2B
8) Rx+ & Rx Wallball 20#/14# @ 10′/9′
9) Rx+ C2B Pull-ups / Rx Pull-ps
10) Box Jumps Rx+ 30″/24″ / Rx 24″/20″
11) KBS Rx+ 70/55# / Rx 55/35#
12) Rx+ & Rx Wall Walks

Elements WOD

30:00 AMRAP
5 DB Push-press, 30s/20s
10 Burpees
15 KB Deadlifts, 70/55#
20 Air Squats