Tuesday Workout: The 12 Days of CrossFit

Happy Holidays! Have fun and scale appropriately for today’s workout.

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WOD

“The 12 Days of CrossFit”

  1. Handstand Push-up
  2. Box Jumps (30/24)
  3. Dumbbell Thrusters (45/30 per hand)
  4. Pull-ups
  5. Burpees
  6. Wall balls (20/14)
  7. KB Swings (53/35)
  8. DB Snatches (total) (45/30)
  9. Toes to Bar
  10. Double Unders
  11. Hands off Ground Push-ups
  12. “No Push-up” Man-Makers* (45/30)

*On “No Push-up” Man-Makers, you perform a dumbbell row on each side and then a squat clean thruster (i.e. no push-ups in between rows).

Other Notes

  • The rep scheme follows the song: 1, 2-1, 3-2-1, 4-3-2-1, etc.
  • Wear your best ugly Christmas sweater!!

19 thoughts on “Tuesday Workout: The 12 Days of CrossFit

  1. 32:28 (2 abmat HSPU, 25# DBs)

    Did the last set of KB swings 1-arm Russian after tweaking my shoulder. Scale the DB weight, everybody. Seriously. The man makers are BRUTAL.

    And ALSO where were all my 6am peeps?? Melinda and I were all by our lonesome. I’m not angry; I’m just disappointed. 😛

    1. sorry! 🙁 couldn’t make it this AM, Making it up at 5:30pm

  2. 35:38 (1 abmat HSPU to start, finished with 2, 40# DBs)

  3. Did the 12 days of xmas from 2012 for the compare to…21:43. (2:15 faster).

  4. 32:40 (3 abmat HSPU, 25# DBs, purple band PUs, and a few knees to elbow)

    Thanks for doing this one with me Lex! tough one Scott…really had to keep my head focused on the task at hand

  5. Did last year’s 12 Day of Xmas w/ Andy and Chris… 21:18

  6. 30:23 (box HSPU, 20# db, rr)

  7. 31:30 (1 abmat HSPU, 30# DBs)

  8. 24:20 rx @55# DB

  9. 26:39 (2 abmat and 25# dumbbells)

  10. 34:36 (1 abmat hspu, 35# dumbbells)

  11. 28:33
    Inclined Push Up, 35# Thruster, Sit Ups, 30# Man Makers

  12. 26:26
    (15# DB thruster and man makers; 25# DB snatch)

  13. 25.05 w/ 20 # DB, box 20″

  14. Modified for neck:

    Pushups
    Box jumps
    Goblet squat w/ 2 db’s – 45#
    Ring Rows
    Burpees
    Overhead squat – 20# medicine ball
    Situps w/ feet on medicine ball – 45# db on waist
    Good Mornings – 45# bar
    V-Ups
    Double Unders
    Hand Release Push-Up
    No Pushup manmakers – row & squat only

    18:45

  15. 34:24 (3 abmat, 20″ box jumps, 20# dbl, 14#wb, 45# kb)

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