The Christmas gift exchange is December 24th at 9 and 10. Don’t forget your gift wrapped wod. See you all there!!
Gymnastics
12min EMOM alt min
3 false grip ring chest to bar pull ups
3 ring muscle up transitions
3 strict ring dips
Note: Ring pull ups can be ring rows, muscle transitions can be with feet on the ground or bands, ring dips can be the bands as well. Let work at it, make it challenging
Conditioning
Not for time:
60ft handstand walk
50 pistols
40 pull ups
30 handstand push ups
20 strict knees to elbows
10 pull overs
Weightlifting
Snatch
1-1-1-1-1-1
Clean and jerk
1-1-1-1-1-1
Push press
3-3-3
Acc work
GHD sit ups
10-10-10
Back extensions
15-15-15
Firebreathers
“KEV”
26min AMRAP
6 deadlifts 315/225 (each)
9 synchronized bar facing burpees
55ft partner barbell carry
Operator Cpl. Kevin van de Rijdt, 26, of the Netherlands, died Sept. 6, 2009, during heavy combat in Afghanistan. He was a member of Special Forces (Korps Commando Troepen) Task Force 55 within the Netherlands Armed Forces. Van de Rijdt was an avid CrossFit athlete and instructor in Venlo, Netherlands. His favorite movements included deadlifts, bar muscle-ups and partner bar-facing burpees. He is survived by his father, Paul; his mother, Karin; his sister, Wendy; his godchild; and many colleagues and friends.
