Workout of the Day (WOD)

Tuesday 12/23/14

Today is the day to wear your holiday spirit outfits.  Ugly Christmas Sweaters, Green and Red clothing, elf ears, Santa Hats...... You pick the outfit and wear it to class today and you will receive a burpee certificate, which you can hand out to anyone else, even a coach :-)

So if you are given a burpee certificate for wearing holiday clothing/ugly Christmas Sweater tomorrow do you have to do burpees.....No you don't have to do any burpees, you will be given a 10 burpee certificates that you can give to anyone at the gym and give it to them anytime they are in the gym.  Example, If you see Coach -E- destroying a WOD, that would be the perfect time to give her 10 burpees, she will have to stop mid wod, with the clock running, and complete those burpees.  Or say you're mid WOD completely exhausted and Coach Beth walks up to you screaming in your face to stop taking rest and pick the bar up, that's a great time to give 10 burpees to Coach Sparkles.  So many fun ways you can dish out the burpees............just know others will have certificates too :-)

***I know some of you will ask what you can do for a Burpee Certificate if you can't come in on Tuesday or are out of town.  Well there is something, I will need to see a very bold holiday and CFIB gesture.  Send me a picture showing your Holiday spirit and CFIB spirit that I can post on Instagram and the blog then when you return you will receive a burpee certificate too.  Don't be left out :-)

Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round. 

Ex. On the 1st day of Christmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Christmas my coaches gave to me, 2 Front Squats and 1 SDHP; on the 3rd day of Christmas, my coaches gave to me, 3 Push Press, 2 Front Squats, and 1 SDHP; continue with 4 Hang Power Cleans, 3, 2, 1 etc. up the ladder and down

WOD: "12 Days of Christmas"

1 Sumo Deadlift High Pull (75/55)
2 Front Squats (75/55)
3 Push Press (75/55)
4 Hang Power Cleans (75/55)
5 Power Snatches (75/55)
6 Kettlebell Swings (55/35)
7 Pull-ups
8 V-Ups
9 Push-Ups
10 Double Unders
11 Grasshoppers (over and back = 1)
12 Weighted Lunges w/KB (55/35 Right + left leg = 1 so you wind up doing 24 total)

You have a couple of days left until Christmas, it's time to do some last minute shopping and here are a few ideas.

 Don't forget to pick something up for your pets

Don't forget to pick something up for your pets

 It's never too early for you to teach your infants the glory of bacon

It's never too early for you to teach your infants the glory of bacon

 I know many of you commute on the bus, so you need one of these

I know many of you commute on the bus, so you need one of these

 Every Tailgater needs these

Every Tailgater needs these

 I WANT I WANT I WANT I WANT  Field Trip anyone?

I WANT I WANT I WANT I WANT  Field Trip anyone?

I think Coach Beth put this on her Christmas list to Santa.  Mercedes Covered in One Million Swarovski Crystals

Today's Workout



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