Monday Workout: The 12 Days of CrossFit

Happy Holidays! Long one today, then gearing up for an Olympic Lifting Total on Friday.

santa

WOD

“The 12 Days of CrossFit”

  1. Handstand push-up
  2. Box Jumps (24/20″)
  3. Thrusters (95/65#)
  4. Pull-ups
  5. Burpees
  6. Toes-to-Bar
  7. Wall-balls (20/14#)
  8. KB Swings (53/35#)
  9. Double-unders
  10. Overhead Lunges (5 each side, 45/25# Plate)
  11. Hang Power Cleans (95/65#)
  12. Snatches (95/65#)

Notes

  • The rep scheme follows the song: 1, 2-1, 3-2-1, etc.
  • Anyone wearing an ugly Christmas sweater for the duration of the WOD may subtract two minutes from their time.

42 thoughts on “Monday Workout: The 12 Days of CrossFit

  1. Operator Headspace and Time!

    Great WOD, I messed up the sequence and the Snatches.
    Time: 33.48.

  2. Oh Boy. Nice one!
    Time: 35:45
    Scaled as follows: HSPUs on a box using paralletes,Thrusters, Cleans, and Snatches @ 65, WBs @16#, 18 SUs /rd

    1. Oh yeah. I did the Lunges with 25#.

      Tough but better than Bingo at the Senior Center!

      1. Dude, you would probably kick ass at that too. Don’t mock bingo, you would be one of those dudes playing ten cards simultaneously

  3. 33:45?
    HSPUs on Box w/ parallettes, 65# lifts, moved down to 25# plate on 2nd and 3rd lunges and 18 SUs.

  4. 26:48
    Scaled Thrusters, Cleans and Snatches @ 40Kg

  5. 30.25 with some modifications – HSPU on box with paralettes, rr, k2chest

  6. 33:39, 1abmat HSPU, 55# thrusters, cleans, snatches

  7. Time flies when you’re wearing a Santa hat. 31:38, and this one was scaled so much it was like a lizard:

    HSPU with knees on box
    Thrusters, etc with empty 45# bar
    Ring rows instead of pullups, for most rounds
    16# wallball
    45# kettlebell
    25# lunges

    Afterwards I was tired but not struggling. I felt I could have gone heavier with the barbell, RX’ed the wallball and kettlebell, and done a few more pullups instead of rows. But it’s all Meg’s fault, because she scared me into thinking it was going to be so much worse.

    In the good-news department, I am really starting to be able to string a few double-unders together, even when I’m tired! Magical.

  8. 31:24
    sub true push ups for HSPU, 85# barbell, 25# overhead lunges

  9. 33:40-5:00 for wearing a full Santa suit = 28:40. After the eighth round I considered converting to Judaism so I could stop there (8 nights of Chanukkah) but I figured that would be cheating.

    1. Boy, you are a freak and I love it! That suit probably had 10# of sweat soaked into it, brutal!

      1. I kept the hat on the whole time which really sucked.

    2. But you’d have to eat latkes after every round and play a round of dreidle.

      1. I’m the best at dreidle.

  10. 29:13 (2 abmat HSPU, 10# WB, rest Rx)

    Over 3 min faster than last year, but a number of the movements were different, so I’m not sure you can really compare.

  11. Flew all the way to Steamboat from Burlington today, and man are my arms tired! 10″ of fresh since yesterday, and we’re leaving at 6 in the friggin’ morning tomorrow!

    Anyway, at 7000′, I chose to do a short but mean one.

    5 renegade man makers with 50# DBs
    10 HSPU
    20 Good mornings with 50# DBs
    30 DB swings 50#
    20 Good mornings
    10HSPU
    5 man makers

    7:20

    1. What’s the difference between a man maker and a renegade man maker other than it sucks more?

  12. 33:20
    (1 abmat hspu, 85# bar, 14# WB, 35# KB, 3x single unders, 25# overhead lunge)

  13. 31:11 @ 85# bar stuff, 45# kettlebell

  14. 28:28
    Scales: 2 abmat hpu, 55# bar, 10# wallball, ring rows, knee to chest, 20# kb, 18 su’s, 10k lunges

  15. 28 + or – minutes
    Stopped at r11, ran out of time
    HSPU’s on box
    18″ box
    67# bar
    14# wb
    25# kb, should have gone higher

    First time doing all t2b without scaling! O yeah!

    1. Blue bAnd on pu’s

  16. 28:32 (2 abmat, rest Rx)
    That was fun! The running back home up the hill… not as much.

  17. 31:11; 59#, RR, box HSPU

  18. 38:58

    35# bar stuff, blue band pull ups, knees on box hspu, 10# wall ball, 5 kilo overhead lunge, 25# kb.

    ho ho holy hell.

  19. 30:39
    24″ box

  20. Tucson’s “12 Days of Xmas”:
    1 deadlift (315/205#)
    2 pistols
    3 HSPUs
    4 cartwheels
    5 broad jumps
    6 1-arm DB snatches (50/35#)
    7 deck squats (50/35#)
    8 burpees
    9 wallballs (20/14#)
    10 shoulder taps
    11 box jump-overs (24″/20″)
    12 1-arm (12 each hand! so 24 total) squat clean DB thrusters (50/35#)

    32:56 rx

  21. 30.25 – box HSPU, rr, k2chest/elbows

  22. out in wyoming on 12/31 over vacation: 19:20rx

Leave a Reply

search previous next tag category expand menu location phone mail time cart zoom edit close