CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout of the Day
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Workout of the Day Questions & performance regarding CrossFit's WOD

Thread Tools
Old 12-25-2008, 09:59 AM   #1
Douglas Chapman
Affiliate Douglas Chapman is offline
Douglas Chapman's Avatar
Join Date: Apr 2005
Location: Belleville  MI
Posts: 504
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: w/f safe
Link to Pictures: w/f safe

Merry Christmas All...

Last edited by Joshua Murphy; 12-25-2008 at 01:20 PM.. Reason: w/f safe links
  Reply With Quote
Old 12-25-2008, 01:21 PM   #2
Joshua Murphy
Moderator Joshua Murphy is offline
Joshua Murphy's Avatar
Join Date: Sep 2004
Location: Portland  ME
Posts: 1,131
Re: Post Your Christmas Wods Here

Wow! that was cool, and a HUGE class!

and the links were w/f safe...
If you don't push yourself, who will?

"Warp Spasm" courtesy of (WFS)
  Reply With Quote
Old 12-25-2008, 02:29 PM   #3
Tish Traster
Affiliate Tish Traster is offline
Tish Traster's Avatar
Join Date: Oct 2008
Location: Ormond Beach  FL
Posts: 449
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
"Insanity is doing the same thing over and over and expecting different results." ~Albert Einstein
  Reply With Quote
Old 12-25-2008, 06:25 PM   #4
Robbie Cooper
Member Robbie Cooper is offline
Robbie Cooper's Avatar
Join Date: May 2008
Location: Austin  TX
Posts: 117
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.
  Reply With Quote
Old 12-26-2008, 08:40 AM   #5
Adam Jamieson
Member Adam Jamieson is offline
Join Date: Mar 2008
Location: Honolulu  Hawaii
Posts: 50
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.
  Reply With Quote
Old 12-26-2008, 10:42 AM   #6
Len Nuanez
Member Len Nuanez is offline
Len Nuanez's Avatar
Join Date: May 2008
Location: Seattle  WA
Posts: 77
Re: Post Your Christmas Wods Here

4 Hours of non stop snow boarding, hit my first jumps, all those box jumps have paid off!!
USN 251 Lbs, 6'2" 185 SP/545 DL/515 BS, Fran 5:03, Helen 9:12
  Reply With Quote
Old 12-26-2008, 11:14 AM   #7
Chet Nunan
Member Chet Nunan is offline
Join Date: May 2008
Location: Elkhart  IN
Posts: 25
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.

Merry Christmas!
  Reply With Quote
Old 12-26-2008, 01:04 PM   #8
Adam Lauver
Member Adam Lauver is offline
Adam Lauver's Avatar
Join Date: Dec 2008
Location: Richmond  VA
Posts: 37
Re: Post Your Christmas Wods Here

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

Time 24:24
  Reply With Quote
Old 12-27-2008, 04:35 PM   #9
John Lovins
Affiliate John Lovins is offline
Join Date: Oct 2007
Location: New Albany  OH
Posts: 162
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..

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.
  Reply With Quote
Old 12-27-2008, 10:15 PM   #10
James R. Climer
Member James R. Climer is offline
James R. Climer's Avatar
Join Date: Jul 2004
Location: Paso Robles  California
Posts: 1,148
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
  Reply With Quote

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is Off
HTML code is Off

Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
12 Days of Christmas Tom Woodward Workout of the Day 4 12-31-2008 02:18 PM
affiliates that rely on kettlebells and post their own WODs James Neuman Community 23 06-13-2008 07:25 AM
Post-op WODs Theresa Meyer Injuries 8 03-18-2008 09:02 AM
Clubbell for Christmas Jonathan Kessler Community 7 01-12-2006 10:08 AM
MERRY CHRISTMAS John Velandra Community 2 12-24-2005 06:22 PM

All times are GMT -7. The time now is 02:50 PM.

CrossFit is a registered trademark of CrossFit Inc.