Christmas Crippler - Dec 17, 2016

Christmas Crippler - Dec 17, 2016

When:  December 17, 10:00am to noon

Where: KC Weightlifting - 8216 Marshall Dr, Lenexa, KS 66214

We will be participating in the annual Christmas Crippler this year.  Christmas Crippler is a charity WOD that takes place at gyms throughout the nation.  You can register at the following link:

https://performancecarerx.com/christmas-crippler/

Register with KC Weightlifting as your team.  Registration is optional, but you'll receive a pretty cool t-shirt and the profits are donated to charity.

The event is open to everyone.  Members bring your friends, family, co-workers or anyone else you can think of.

We will also be supporting a local charity - more details to follow.

The Workout

For Time:

2 Rounds
12 Power Cleans @ 50% of your 1 rep max Squat Clean
25 Wall Balls

Then

150 Double Unders/Single Unders

Then

2 Rounds
12 Overhead squats @ 50% of your 1 rep max Squat Clean
25 Push Ups

Scaling Options

Wall Balls
– Rx: 20/14 to a 10 foot target
– Scaled: 14/10 to an 8 foot target
– Party: Same as scaled or eat 2 donuts.

Double Unders
– Rx: 2 revolutions per jump
– Scaled: 1 revolution per jump
– Party: Same as scaled or 3 minutes of freestyle dance

Push Ups
– Rx: Chest to the ground at the bottom and arms locked out at the top
– Scaled: Hands elevated on 20 inch box
– Party: Same as scaled or drink 8 ounces of egg nog