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Old 12-26-2013, 08:12 AM   #11
Dave Hurt
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Re: Your 12 Days of Xmas wod

1 Muscle Up
2 Cleans (225/165)
3 Deadlift (350/210)
4 Power Snatch (135/95)
5 OH Squat (135/95)
6 HSPU
7 Pull Ups
8 Pistols
9 Box Jumps (24/30)
10 HR Pushups
11 T2B
12 Burpees

40 min cap
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Old 12-26-2013, 01:58 PM   #12
Mike Doehla
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Re: Your 12 Days of Xmas wod

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Originally Posted by Michael Cook View Post
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.
hahha that's insane
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Old 12-26-2013, 04:51 PM   #13
Mark E. Wallace
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Re: Your 12 Days of Xmas wod

This was one that I put together for our crew at Crossfit Valor (Cedar Park, Tx.)

1. C hest To Bar Burpee Box Jump Pullup
2. H ang Squat Cleans (75/55)
3. R everse Situps
4. I nverted Pushups (aka handstand pushup)
5. S andbag Stepups (50/25)
6. T uck Jumps
7. M anmakers (20/10)
8. A ir Squats
9. S natch (75/55)
10. D eadlift (185/115)
11. A bmat situp
12. Y oke Walk (AHAP) (one rep is once across the gym floor. Do 12 reps)

Some oddly-named movements, done in order to make the first letters spell out Christmas Day.

Several of the prescribed weights were too light, so some of the folks went up a bit.

The yoke walk was done with kettlebells hung off of a barbell with strength bands. The heaviest walk done was 270#. Each trip across the gym floor is about 50 feet.

- Mark
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Old 12-27-2013, 09:08 AM   #14
Mike Doehla
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Re: Your 12 Days of Xmas wod

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Originally Posted by Mark E. Wallace View Post
This was one that I put together for our crew at Crossfit Valor (Cedar Park, Tx.)

1. C hest To Bar Burpee Box Jump Pullup
2. H ang Squat Cleans (75/55)
3. R everse Situps
4. I nverted Pushups (aka handstand pushup)
5. S andbag Stepups (50/25)
6. T uck Jumps
7. M anmakers (20/10)
8. A ir Squats
9. S natch (75/55)
10. D eadlift (185/115)
11. A bmat situp
12. Y oke Walk (AHAP) (one rep is once across the gym floor. Do 12 reps)

Some oddly-named movements, done in order to make the first letters spell out Christmas Day.

Several of the prescribed weights were too light, so some of the folks went up a bit.

The yoke walk was done with kettlebells hung off of a barbell with strength bands. The heaviest walk done was 270#. Each trip across the gym floor is about 50 feet.

- Mark
creative. I like it.
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Old 12-27-2013, 09:53 AM   #15
Mark E. Wallace
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Re: Your 12 Days of Xmas wod

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Originally Posted by Mike Doehla View Post
creative. I like it.
Thanks. The folks at the box were pretty happy with it. I may tweak it a bit next year, but I'm reasonably happy with it as-is.

- Mark
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Old 12-27-2013, 01:48 PM   #16
Mike Doehla
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Re: Your 12 Days of Xmas wod

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Originally Posted by Mark E. Wallace View Post
Thanks. The folks at the box were pretty happy with it. I may tweak it a bit next year, but I'm reasonably happy with it as-is.

- Mark
do you own the box?
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Old 12-27-2013, 01:57 PM   #17
Marshall Flagg
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Re: Your 12 Days of Xmas wod

1 MU
2 Power Snatch 135
3 OHS 135
4 Overhead Walking Lunge 135
5 Power Cleans 135
6 Back Squat 135
7 Deadlift 135
8 Box Jumps
9 KBS 70#
10 Pistols
11 Burpee C2B
12 HSPU

Took me forever, way longer than I thought. Rounds 2, 3, 4 were kinda problematic, shoulders got pretty burnt.
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Old 12-27-2013, 02:57 PM   #18
Mark E. Wallace
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Re: Your 12 Days of Xmas wod

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Originally Posted by Mike Doehla View Post
do you own the box?
No, I don't.

Back in, oh, August or so, I went in to the box for Saturday Open Gym and put together a long, heavy, slow slog of a chipper for myself. I forget now what it was, but it used a bunch of equipment and took over an hour (maybe even 90 minutes) to do. When I was done, a couple of the box members came over, asked about the WOD, and asked if they could jump in next time I did something like it. So, the next week I put together another one, and our small little group did it while the rest of the Open Gymmers did their thing.

Since that time, gradually it has gotten to the point where very few people do their own thing. Most everybody who shows up for Saturday Open Gym shows up for whatever I have put together. I never, ever intended for it to grow, but it has, and I'm pretty happy about it.

I keep it varied and keep it fun, but one constant is that there's nearly always at least an hour of total work done. Sometimes that hour is just a long-azz chipper, and sometimes it's a series of workouts of different sorts. The programming isn't always "mine," but the combination of the things that we do is created by me. For example, a month or so ago we did several small-ish WODs that I came up with *and* Crossfit Football's Fight Gone Go F___ Yourself. `Course, I can't take credit for FGGFY, but finding the right selection of other WODs was my doing. The box owners have been kind enough to give me access to their private Google calendar where they publish the next few weeks of programming. This allows me to make sure that I'm not programming a bunch of stuff on Saturday that we either just did are about to do.

And the darned Saturday workout has a name now.

The WMD.

Wallace March Of Death.

I forget who came up with it, but it has stuck. I think it's kinda catchy.

- Mark
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Old 12-28-2013, 12:33 PM   #19
Mike Doehla
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Re: Your 12 Days of Xmas wod

That's awesome man. And I'll probably use the google calendar. Is that the best way to project out with programming? In the past I made spread sheets but they didn't have dates.
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Old 12-28-2013, 01:00 PM   #20
Mark E. Wallace
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Re: Your 12 Days of Xmas wod

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Originally Posted by Mike Doehla View Post
And I'll probably use the google calendar. Is that the best way to project out with programming? In the past I made spread sheets but they didn't have dates.
Since I'm not the box owner, I'm not really able to say if that's the "best" way. I believe they have their Google calendar plugged in to their website, so that's pretty nice, but I'm sure there are bunches of other ways to accomplish basically the same thing. I suspect that they may be using spreadsheets for the WOD planning (in order to have one larger view of the plan) and are then just copying each day's programming into each respective day's Google calendar entry. I wouldn't want to have "the plan" be a bunch of separate Google calendar entries only with no larger macro view.

As a user of the information, it's very handy for me. When they post a WOD to the Google cal, it sends me an email showing me the updates. I then have an IFTTT recipe that copies that email over to a text file that gets saved in Dropbox for reference. I also have the gym's Google calendar visible as a widget on my Android phone.

- Mark
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