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-   -   Your 12 Days of Xmas wod (http://board.crossfit.com/showthread.php?t=85531)

Mike Doehla 12-25-2013 07:13 AM

Your 12 Days of Xmas wod
 
1 Deadlift 225lbs
2 Burpees
3 Pull ups
4 Push ups
5 Toes to bar
6 Shoulder to overhead 95lbs
7 Box Jumps
8 Lunges
9 Sit ups
10 Ring Rows
11 KB Swings 53lbs
12 Front Squats 135lbs


Anyone else?

Sean Dunston 12-25-2013 09:46 AM

Re: Your 12 Days of Xmas wod
 
ours was:
1- 70m carry 53/35 (each hand)
2- HSPU
3- pull ups
4- burpees
5- ring dips
6- KTE
7- wallball 20/14
8- weighted lunges 4 l/r 53/35 (each hand)
9- KBS 53/35
10- DU
11- HP Clean 135/93
12 – front squat 135/93

Snir Golan 12-25-2013 12:24 PM

Re: Your 12 Days of Xmas wod
 
1 HSPU
2 Ring Dips
3 Cleans @155lbs
4 Pistols
5 T-2-B
6 Wallballs
7 Burpees
8 KBS @ 70lbs
9 Box jumps
10 Chest to bar
11 Dragon Flags
12 lunges with 135lbs

Mike Doehla 12-25-2013 12:54 PM

Re: Your 12 Days of Xmas wod
 
Nice. We had a lot lf beginners so kept things easier. Times were between 24-33 min

Sean Dunston 12-25-2013 12:58 PM

Re: Your 12 Days of Xmas wod
 
Ours was pretty much unchanged from last year.
Only 1 person finished sub-30. Those last 2 rounds were brutal.
Most were in the 40 min range. Again, similar to last year.

Paul Beuttenmuller 12-25-2013 07:22 PM

Re: Your 12 Days of Xmas wod
 
1 muscle up
2 clean and jerk (135)
3 push press (135)
4 front squats (95)
5 hspu
6 ttb
7 burpees
8 pull-ups
9 ring dips
10 sdlhp (95)
11 snatch (95)
12(00) m row

Took all of a brutal 30:14... To end it with that row was torture

William Garrett 12-25-2013 09:03 PM

Re: Your 12 Days of Xmas wod
 
1 C&J @ 135
2 Muscle Ups
3 Box Jumps @ 30"
4 Deadlift @ 135
5 Burpees
6 Pistols
7 Hand Release Pushups
8 Toes 2 Bar
9 Wall Ball Shots
10 Chest 2 Bar pullups
11 D-Ball Slams @ 30lb
12 Front Squats @ 135


One of the longer workouts of the year for me. The Front squats were the worse at the end, everything else was manageable. My goal was under 40, but felt rather beastmode-ish up into Around Rd 11.....

29:32

Michael Cook 12-25-2013 11:16 PM

Re: Your 12 Days of Xmas wod
 
Ours was quite a bit easier, more of a mid-range wod:

“12 Days of CrossFit”
Barbell Weight: RX- 65/95; RX+- 75/115
25 min. cap
Complete like the song: Do 1; then 2 and 1; then 3,2,1 etc. until 12 Power Snatches.
1 Deadlift
2 Front Squats
3 Push Press
4 HPC
5 HR Push-ups
6 Pull-ups
7 Mountain Climbers L/R=1
8 KB Swings 1/1.5p
9 Sit-ups
10 Double Unders
11 Wall Balls 14/20
12 Power Snatches

Michael Cook 12-25-2013 11:19 PM

Re: Your 12 Days of Xmas wod
 
Here is the 12 days of crossfit wod from competitorswod.com (wfs):

"12 Days of CrossFit"
12 Rounds for time of:
1 Squat Snatch, 155/105
2 BJ, 30/20
3 Push Press, 155/105
4 TTB
5 Hang Power Cleans, 155/105
6 HR Push ups
7 Dead, 155/105
8 GHDSU
9 KBS, 70/53
10 Lunges (10 each side)
11 Wall Balls (30/20)
12 oz. Beer
Start with just the 1 Snatch, Round two starts with the 2 Box Jumps and then 1 Snatch, Round three is the 3 Push Press, 2 BJ and then the 1 snatch. So the final round starts with finishing a 12oz. beer, then goes through the 11, 10, 9, 8...and finishes with the 1 Snatch. If you don't drink - do 12 burpees.

Tighe Crovetti 12-26-2013 07:33 AM

Re: Your 12 Days of Xmas wod
 
Ours was very basic:

C&J (Rx was 185#/115#)
30"/24" box jumps
HRPU
Pull-ups
T2B
Burpees
Air Squats
Situps
KB Swings (70#/53#)
Wall balls (20#/14#)
11 calorie row
1200m run


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