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Old 12-25-2008, 09:59 AM   #1
Douglas Chapman
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Post Your Christmas Wods Here

Post Your Holiday WOD

Here was ours:

12 Pains of Christmas

• Squat
• Push Up
• Pull Up
• Swing
• Power Clean
• AbMat
• Thruster
• Burpee
• Box Jump
• Jerk
• Jump Squat
• Power Snatch
Tabata Interval - :20/:10 x 48 Intervals – Ho Ho Ho

Link to Video: http://www.hyperfitusa.com/hyperfit_...the-video.html w/f safe
Link to Pictures: http://www.hyperfitusa.com/hyperfit_...christmas.html w/f safe

Merry Christmas All...

Last edited by Joshua Murphy : 12-25-2008 at 01:20 PM. Reason: w/f safe links
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Old 12-25-2008, 01:21 PM   #2
Joshua Murphy
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Re: Post Your Christmas Wods Here

Wow! that was cool, and a HUGE class!


and the links were w/f safe...
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Old 12-25-2008, 02:29 PM   #3
Tish Traster
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Re: Post Your Christmas Wods Here

Merry Christmas!


3 Rounds @ 4:30am before munchkins wake up

1650 meter row
Gladiator Push-ups x 20
Double KB Dead Snatch #20 x 20
KB Figure Eights #25 x 20
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Old 12-25-2008, 06:25 PM   #4
Robbie Cooper
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Re: Post Your Christmas Wods Here

Christmas Eve day, went out to a local, seldom used park down on the lake and did the following WoD:

5 rds for time of:

400m run
20 KB swings (20KG)
15 sit ups
10 push ups

My time was 23:42. Could hardly breath when it was over and my shoulders felt like they were going to fall off. Awesome pre-Christmas dinner burn.
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Old 12-26-2008, 08:40 AM   #5
Adam Jamieson
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Re: Post Your Christmas Wods Here

4 x 4 Shoulder Press (135)
5 x 5 Back Squat (305)
5 x 5 Power Clean (175)

Death by Burpees 12 + 10...oooh what an evil idea that is.
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Old 12-26-2008, 10:42 AM   #6
Len Nuanez
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Re: Post Your Christmas Wods Here

4 Hours of non stop snow boarding, hit my first jumps, all those box jumps have paid off!!
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Old 12-26-2008, 11:14 AM   #7
Chet Nunan
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Re: Post Your Christmas Wods Here

Here's a bit I posted on the local affiliates website for my Christmas day wod - they used it for today's wod.

I was thinking about Santa’s workload last night while waiting for the kids to go to bed - loading the sleigh, going house to house jumping out, then heading down the chimney, filling & hanging stockings, pulling presents out of his bag & loading the tree, then back up the chimney and away. This inspired a Christmas day WOD, which I need soI can feel better about gorging myself later!

Now you may look at Santa and be thinking, he’s obviously not Crossfitting, but really he does a Starting Strength cycle in November & December…intentionally overdoes the fat blocks ‘cause he doesn’t want to disappoint the kids (“Nobody wants a skinny santa!” – you know that from the Christmas special, right?).

His Christmas Eve WOD kicks off a return to Crossfitting, and his zone is adjusted accordingly – by March he’ll be back to a 3 minute Fran, so don’t worry about that.

On to the workout. Let’s review the process.

First we load the sleigh – I think 30 power cleans (from the floor, not a hang or squat clean) would be representative. One alternative would be medicine ball clean & shoot (follow the clean with a wall ball)

Yeah, Santa probably has the elves load his sleigh, but we’re here to do a wod, not renegotiate the elf union contract.

On to delivering the loot. Lots of jumping in and out of the sleigh & down chimneys…so 10 box jumps.

Once we’re down the chimney, we fill & hang the stockings. 10 db snatches is close enough.

Now we’re lugging around a bag of presents – perfect spot for a sand bag workout – too bad I never got around to making one…maybe next year. I’m subbing a 80# punching bag. Clean to one shoulder, do 10 stepups on the weighted leg. Drop it to the floor, then clean to the other shoulder & do 10 stepups on that leg. You could sub a dumbbell if you don’t have a bag.

We’re done in the house, so back up the chimney – 10 pull-ups.

That’s 10 houses down, which we’ll call one round – Santa has a few million to go, but it’s his full time job. We get it a bit easier…but it’s on the clock, so get some & go-ho-ho again. 5 rounds equals 50 houses…should cover a neighborhood. Scale weights as needed. Unlike Santa, you don’t get to stop & have cookies & milk after each round.

Santa Clause WOD
30 power cleans, 85#
Then 5 rounds of:
10 box jumps
10 45# db snatches
10 80# bag weighted step ups each leg
10 pull ups
For time.
23:48

Merry Christmas!
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Old 12-26-2008, 01:04 PM   #8
Adam Lauver
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Re: Post Your Christmas Wods Here

40-30-20-10 reps of
Ring pull-ups
Crunches
Ring dips
Squats
Ring push-ups

Time 24:24
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Old 12-27-2008, 04:35 PM   #9
John Lovins
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Re: Post Your Christmas Wods Here

"The 12 days of crossfit from Bad Santa"

1 wall climber
2 man makers - double 35 kettlebells (push up on kb's, renegade row R, then L, double swing, double row, double clean, press... 1 rep)
3 Front squats - 95
4 dips
5 thrusters - 95
6 pull ups
7 jumping lunges (both legs = 1)
8 push press -95
9 squat cleans -95
10 push ups
11 squat/box jumps (5 squats/1 box jump=1 rep)
12 triple burpee (1 squat, 1 squat thruster, 1 burpee)

workout goes like the song..

1
2, 1
3,2,1
4,3,2,1
5,4,3,2,1
6,5,4,3,2,1
7,6,5,4,3,2,1
8,7,6,5,4,3,2,1
9,8,7,6,5,4,3,2,1
10,9,8,7,6,5,4,3,2,1
11,10,9,8,7,6,5,4,3,2,1
12,11,10,9,8,7,6,5,4,3,3,2,1


For those that want to burn off all the food you've ate over the holiday. Took me about 50 mins to do this bruiser.
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Old 12-27-2008, 10:15 PM   #10
James R. Climer
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Re: Post Your Christmas Wods Here

Christmas Eve:
Kettlebell swings and snatches,
1 round of CF warmup,
Row 2k = 7:41, and that's about as good as I've ever done

I include this because it preceded an excellent Dinner with cocktails before meal, champagne with dinner, 2 below Fat Tires by the fire, all too good.

So the next morning I got new oly shoes and wasn't about to let a little headache keep me from trying them out:

"Bloody Merry Morning"
224# Cleangrip high pulls, 5x1
224# Snatchgrip deadlifts, 5x5
224# Front Squat, 10x1
138# Shoulder Press, 5x5
3x17 Pullups (sans shoes), 1-minute rest between sets

Merry Christmas!

Last edited by James R. Climer : 12-27-2008 at 10:24 PM. Reason: titled it
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