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12 Days of Christmas WOD & Cookie Swap!
Saturday, December 8th @ 2 pm

***Holiday Attire HIGHLY encouraged***

–Bake your favorite Christmas cookie (Paleo or not)
–Please bring a few copies of your recipie
***Family members and guests are welcome***

CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Metcon: Today’s partner workout is your choice how to split work but each station is a 90s interval. All scaling choices should allow high-effort of movement for big sets ie. OHS should be light.


(3:00 – 15:00)

Coaches Choice of a fun game for 7 Minutes. Get creative! There are many options to choose from, but the best option may be something new that you come up with on your own; your athletes will appreciate your effort at being creative! The objective is to get people moving but laughing/having fun.


Review All Metcon Movements

– Weighted Step-ups

– G2OH


– Partner Wheelbarrow

*Perform 10-12 reps of each and 50 ft. each for partner wheelbarrow.


Metcon (4 Rounds for reps)

In teams of 3:

4 Rounds of, 90s Stations:

1) Alternating Weighted Step-ups (35, 25 DBs) (24, 20)

2) G20H w. a plate (45, 25)

3) Overhead Squat (75, 55)

4) Calories on Rower

5) Bear Crawl (together)

6) 90s OF REST

*Athlete choice of how to split work
L2: (30s, 20s) (20, 15) (25, 15) (65, 35)

L1: (Unweighted Step-ups) (20, 15) (15, 10) (35, 25 Goblet Squat)

*Alternation Options

– Calories bike, or 100m Running Intervals

Extra Credit

RECOVERY (55:00 – 60:00)

5 Minutes of “Recovery” of your choice:

– Light Foam Rolling

– P. Breathing

– Light cyclical work ie. bike, row, jog or light sledpull x 5 minutes