WOD
“The 12 Days of CrossFit”
- Handstand push-up
- Box Jumps (24/20″)
- Thrusters (95/65#)
- Pull-ups
- Burpees
- Toes-to-Bar
- Wall-balls (20/14#)
- KB Swings (53/35#)
- Double-unders
- Overhead Lunges (5 each side, 45/25# Plate)
- Hang Power Cleans (95/65#)
- Power Snatches (95/65#)
This is a repeat of the “12 Days” WOD we did in 2012 – Compare HERE!
*If you are proficient at HSPU, scale up and do full ROM handstand Push-up (i.e. ~8″ deficit, or choose smaller deficit)
Level 1 Suggested Subs
- Push-up (2 reps) or Wall Walk (1 rep)
- Box Step Up
- Dumbbell Thruster
- Ring Row
- Burpees
- V-Ups
- Wall-balls to 9′
- Russian KB Swings
- Jump Rope Single (3x reps)
- Bodyweight Lunge
- Hang Power Cleans
- Dumbbell Snatch (12 on each arm)
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!! If you make it the entire workout wearing it, subtract 2 minutes from your time.
25:27
I scaled the HSPU’s and did 55# snatch.
The rest was rx
29:41 (knees on box hspu, v ups, no wt lunges, 55# bar)
27:23 (2 abmat HSPU, rest Rx)
1:50 faster than 2012 with 4# heavier WB, 30 degrees higher temperature, and 100% more humidity. The tacky sweater only lasted 6 rounds.
30:56
Did 6 rounds of HSPU, and 6 rounds of 2 regular push ups
Did 27 SU instead of 9 DU
Everything else rx
Tacky long-sleeve Christmas shirt stayed on through round 11…couldn’t finish the last round because it felt like a sauna and I might have fainted if I tried.
27:26
Did negative pull ups for 1
Regular push ups for 4
V-ups
23:41 rx
21:49rx (like 8 mins faster ha!)
22:17 (PC for PS)
29:31
85# barbell, 25# lunge
About 2 minutes faster than last time with the same scaling
36:09
1 Abmat HSPU for 1st 10, 2 for last 2, otherwise RX
2 minutes slower than last time but a lot heavier
18:50 rx
24:00 w/ box step ups, 55# bar, subbed push press for thrusters, v-ups and 8# wb, without full squat
22:49 rx
19:51 (70kb/25wb)
30:37
sub 2 PU for HSPU
25# for OH lunge