WOD for Saturday, 12/27/14


WOD for Saturday, 12/27/14

“Candy Canes” – The Christmas Candy Cane originated in Germany about 250 years ago. They started as straight white sugar sticks.

A story says that a choirmaster, in 1670, was worried about the children sitting quietly all through the long Christmas nativity service. So he gave them something to eat to keep them quiet! As he wanted to remind them of Christmas, he made them into a ‘J’ shape like a shepherds crook, to remind them of the shepherds that visited the baby Jesus at the first christmas. However, the earliest records of ‘candy canes’ comes from over 200 years later, so the story, although rather nice, probably isn’t true!

Sometime around 1900 the red stripes were added and they were flavored with peppermint or wintergreen.

Sometimes other Christian meanings are giving to the parts of the canes. The ‘J’ can also mean Jesus. The white of the cane can represent the purity of Jesus Christ and the red stripes are for the blood he shed when he died on the cross. The peppermint flavor can represent the hyssop plant that was used for purifying in the Bible.

Strength: Press, Barbell or KB.  If KB reps are per arm. 5-5-5 Rest 1-2 minutes between sets


3rd Day of Christmas

“Candy Canes” – partner WOD using a candy cane as a baton to hand off from partner to partner, 1 partner working at a time:

100m partners sprint together 20 burpees 30 GHD Sit Ups 40 Partner Push Ups 50 Box Jumps – partners alternate box jumps, 25 reps each 24/20 60 Air Squats 70 Sit Ups 80 Lunges total, 40 p/leg 90 American KBS 55/35 100m overhead plate carry done at the same time.  35/25

Crossfit Striking WOD:

“The Grinch”

AMRAP – 17 minutes Row 150m to house Climb rope to roof…descend Ground and Pound the Dog (30 Hammers) Smash all presents (10 slamballs) Beat needles off the tree (10 1-2-3-4s) Throw Christmas dinner on the walls (10 WB) Kick out the Door (10 Roundhouses)

Stretch: Full Body Stretching Series #1

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