CROSSFIT APEX

2011 Holiday Throwdown DETAILS

The WODs are in and the long awaited details are here...You will have 2 opportunities to complete these wods at APEX. Please note that all 3 must be completed at one time, not broken up on multiple days. We will be running this Holiday Throwdown Wodapalooza tomorrow Friday Dec. 16th at 9am and 5pm as well as Saturday Dec. 17th at 8am during our normal class times. This wod will be our "posted" wod for the day (for both days). Even if you are not officially participating in the Holiday Throwdown, still plan on coming to class as usual and give this little doozie a shot! There is no change to the schedule, we are still having normal Group Classses. If you are officially participating and have signed up don't forget to bring your camera to class to videotape your wods.

More details below straight from Holiday Throwdown website....

RX:

PART 1 (for time - 30 min time cap):

"12 DAYS OF CHRISTMAS"

1 Christmas Power Snatch (95# / 65#)
2 Ring dips
3 Burpees
4 Pull-ups
5 Toes-2-Bar
6 Push-ups
7 Air-Squats
8 Jumping Lunges (each jump = 1)
9 Box Jumps (20" for Men & Women)
10 10' Wall-Balls (20# / 14#)
11 KBS (53# / 36#)
12 Thrusters (95# / 65#)

This workout is done just like the song....Round 1 = 1 Christmas Power Snatch, Round 2 = 2 Ring Dips and 1 Power Snatch ....etc. Until all 12 rounds are complete. See "RULES" for movement standards.

REST EXACTLY 6 MINUTES

PART 2 (max weight):

"8 DAYS OF HANUKKAH"

8 Rep Max OHS (8 MINUTE TIME LIMIT)

REST EXACTLY 6 MINUTES

PART 3 (for time):

"2012"

5 ROUNDS

20 Double-Unders (UNBROKEN Breaks start over)
12 Dead-Lifts (205# / 145#)

Click HERE for the scaled WOD and WOD setup / rules. Registration for this event is open until DECEMBER 19TH, 6PM PST. Don't forget to post your results through the website before it closes.

Good luck and Bring It!