Happy Holidays! Have fun and scale appropriately for today’s workout.
WOD
“The 12 Days of CrossFit”
- Handstand Push-up
- Box Jumps (30/24)
- Dumbbell Thrusters (45/30 per hand)
- Pull-ups
- Burpees
- Wall balls (20/14)
- KB Swings (53/35)
- DB Snatches (total) (45/30)
- Toes to Bar
- Double Unders
- Hands off Ground Push-ups
- “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!!
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. 😛
Sorry..
sorry! 🙁 couldn’t make it this AM, Making it up at 5:30pm
35:38 (1 abmat HSPU to start, finished with 2, 40# DBs)
Did the 12 days of xmas from 2012 for the compare to…21:43. (2:15 faster).
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
Did last year’s 12 Day of Xmas w/ Andy and Chris… 21:18
30:23 (box HSPU, 20# db, rr)
31:30 (1 abmat HSPU, 30# DBs)
24:20 rx @55# DB
27:58 rx
26:39 (2 abmat and 25# dumbbells)
34:36 (1 abmat hspu, 35# dumbbells)
28:33
Inclined Push Up, 35# Thruster, Sit Ups, 30# Man Makers
26:26
(15# DB thruster and man makers; 25# DB snatch)
25.05 w/ 20 # DB, box 20″
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
23:21Rx
34:24 (3 abmat, 20″ box jumps, 20# dbl, 14#wb, 45# kb)