Tuesday Workout: The 12 Days of CrossFit

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WOD

“The 12 Days of CrossFit”

  1. Ground to Overhead (135/95)
  2. Handstand Push-ups
  3. Box Jumps (30/24″)
  4. Deadlifts (135/95)
  5. Burpees
  6. Chest to Bar Pull-ups
  7. Wall Balls (20/14)
  8. Kettlebell Swings (53/35)
  9. Toes to Bar
  10. OH Plate Lunge (45/25) (5/side)
  11. Slam Balls (30/20)
  12. Squat Cleans (135/95)

Level 1 Suggested Subs

  1. Dumbbell Clean and Jerk
  2. Hand release push-up
  3. Box Jumps (18/12)
  4. Deadlifts (135/95)
  5. Burpees
  6. Ring Rows
  7. Wall Balls to 9′ (14/8)
  8. Russian Kettlebell Swings (35/20)
  9. V-Up
  10. Bodyweight Lunge
  11. Slam Balls (20/15)
  12. Dumbbell Squat Clean

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!!

ANNOUNCEMENTS

Nutritional Seminar – Healthy Eating Around the Holidays!

When: December 18, 530pm.  RSVP HERE!  The seminar will be one hour long and will include:

  • Clean Eating, the what, why and how
  • Carbohydrates, when to eat, what to eat, and how they effect our body
  • “Because I worked out” and your diet
  • Does a 15 min AMRAP = a large pizza, beer, and ice cream?
  • Q&A time

Claim Your Account on our new member management system, Front Desk!

Your membership and profile is already set up in Front Desk, but claiming your account gives you the ability to update your personal info, manage your schedule, sign in to classes, and many other things online!  You can fill out a digital waiver as well.

You’ll notice the class sign-in system has changed recently, too.  You can sign in using your phone number or a QR code (must request a QR code at the sign-in kiosk and have it sent to your mobile device), or you can sign-in to classes in advance. If you have any questions, email Scott or ask a trainer in the gym.

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

  1. 31:08 (95# until round 12 then went to 85#, 3 abmat HSPU, red band pu, 2 rnds T2b then 2 rnds vups…tore hand)

  2. 27:28 (Lots of scaling, lots of fun! GTO and SC @ 65#, 3 ABMAT HSPU, 20″ Box after 3 rds @ 24″ , 100# DL, RR, 12#WB, 35# KB, V UPS after 1 Rd of T2B, 10# Lunges , 20# SB)

  3. 29:50 @ 85#, hr pushups and ring rows. This is minus the minute plus it took me to walk off the pain from a bad box jump Thanks to the 8 AM for cheering me on at the end!

  4. Well that was difficult. My Christmas sweater came off after round 3.

    33:47

    Lots of substitute movements:

    Did HSPU for the first 6 rounds, then Hand Release PU for the last 6 rounds.
    Box jumps turned into step ups for the last few rounds
    Burpees turned into me slowly scraping my body off the ground
    Did V-Ups for rounds 9 and 10, and Sit ups for rounds 11 and 12
    Stripped the bar to 45# for the Squat Cleans

  5. 33:05 – 1 abmat, reg pullups, rest rx. with christmas sweater. not worth it…

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