12.23.2018

W.O.D. 12.24.18






12 Days of Christmas--CrossFit Style 
1 Deadlift (185/275) 
2 Handstand Push-ups 
3 Box Jumps (20"/24") 
4 Push-ups 
5 Med Ball Cleans (14/20) 
6 Burpees 
7 Toes to Bar 
8 Clean and Jerks (75/115) 
9 Sumo Deadlift High Pulls (75/115) 
10 Wall Balls (14/20) to (9ft/10ft) 
11 Thrusters (75/115) 
12 Power Snatches (75/115)

RX + version...
1 Deadlift (185/275) 
2 Handstand Push-ups 
3 Chest to Bar Pull-ups
4 Push-ups 
5 Squat cleans (75/115)
6 Burpee box jump over
7 Toes to Bar 
8 Clean and Jerks (75/115) 
9 Sumo Deadlift High Pulls (75/115) 
10 Two-fer -Wall Balls (14/20) to (9ft/10ft) 
11 Thrusters (75/115) 
12 Power Snatches (75/115) 

 Just sing the 12 days of Christmas to yourself and follow the exercises...You will complete 1 Deadlift...then 2 Handstand Push-ups; 1 Deadlfit...then 3 Box Jumps; 2 Handstand Push-ups; 1 Deadlfit...and so on 4,3,2,1...5,4,3,2,1....etc, until you get from 12-1 you will be finished with the workout. This is a chipper, so be ready. We will scale to level and ability. 

You can work in teams of 2 if necessary!

Advent Day 24:
Largest set of two-fer wallballs in one set 
(RX Male 20# to 10’, RX Female 14# to 9’, SC Male 12# to 10’, SC Female 8# to 9’)

Top Rx and Scale M/F all are awarded a ticket

***Advent Bonus***
Anyone who completes the 12 Days of Christmas Workout today will receive a ticket!

Classes TODAY:
Rolling heats between 5:15 AM-8:00 AM and 9:30 AM  -2:30 PM
FREE babysitting between 9:30 and 10:30 AM

Quote: 
"May you never be too grown up to search the skies on Christmas Eve."

8 comments:

Aimee Lyons said...

Rx + 24" box
Aimee 32:57
Kayla 30:49
Tara 38:38

CFKOP iPad said...

Scaled

Nikki 36:48 185 75 wb dips
Dam m 50:50
Pat h 40:45 185dl/95/dbpress
Gordy 40:45 225/95
Alona 46:26 rom hspu
Jackie/Mary 22:12
Laura a/Danielle 22:29
Jill h /Sydney 27:26
Jess m &a 29:39
Mae/Laura s 34:30
Mike Ro 38:23pr 225/2abm/95
Julia c 42:38
Adam 40:03 225/95
Lauren r 44:00
Emily g 45:56
Christine r 48:00 15/55
Ben m 47:12 185/95/75sn
Pete d 53:13 some Rx
Stephc/Fayth 24:14
Meredith h 47:32


Rx
Jeremy 46:08


Rx+
Jilla 41:17 (reg wb)
DD 47:30 dl115/wb
Braden 52:45
Kevin h 53:13
Hazard 62:13

CFKOP iPad said...

Scaled
Cris s :)
Olan 30cap
John m 72:46
Tidmore 41:00
King 42:00
Subhan :)
Jessie s 44:08
Yexenia 46:21
Alex th 45:33
Justin h 61:55
Mike mc 45:00



Rx
Julie r 50:20

Rx+
Jeff 35:17
Roberto 62:00 (reg wb)

CFKOP iPad said...

Greg 47:20 ladierx+24box

kevinhain said...
This comment has been removed by the author.
kevinhain said...
This comment has been removed by the author.
kevinhain said...

Kevin H - correction 53:13 / scaled

Manisha said...

5:15-8ish am
Brian S/Mark C 24:08 Rx
Susan A 24:30 155DL/65# (Completed 10Days)
Holly F 40:40 115 DL/20#DBP/KR/55#/Inc. PU
Chip 44:03 Sc
Mark Sp 52:02 205DL/95#
Jamie Sp 45:42 (Rx/Rx+/Sc)
Cherie/Farrah - 45:xx scaled
Sean S - Rx+
Katie 42:14 65# P.Sn/1abm
Wardell 45:22 225DL
Betsy :)
Sam B 42:58 T2B sc/2abm
Anna C 45:36 sc
Rahmon 78:20 205DL/75#
Jen H 48:15 sc
Esra/Raj 29:19 (20#DBP/1abm)
Jeff 55:24 K2E/SB
Alex B 40:57 155/14#/45/2abm
Meg O 33:16 scaled