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Old 01-07-2014, 08:05 AM   #21
Reuben Bakker
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Re: Your 12 Days of Xmas wod

A little late, but here is what we did. It was a partner WOD, took us 46 minutes if I remember right.

Working with a partner, complete the following. For example, on Day 3, you will complete 3 Power Cleans, then 2 Front Squats, then a partner 200M run. Then move on to day 4 and work your way backwards.



1, 200M Run

2, Front Squats

3, Power Cleans 95#/65#

4, HSPU

5, Ring Dips

6, OH Walking Lunges 95#/65#

7, Wall Balls

8, KB Swings 1.5p/1p

9, Bar Facing Burpees

10, Box Jump Overs

11, Knees to Elbows

12, Chest to Bar Pullups
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Old 01-08-2014, 08:00 AM   #22
Martin Krusch
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Re: Your 12 Days of Xmas wod

Better late than never...


Our X-Mas WoD:

1x HSPU
2x Hang Clean Thruster 30kg
3x Ring Dips
4x Box Jumps
5x Pull Ups (strict)
6x Jumping Jacks
7x Goblet SQ 16kg
8x Jumping Lunges (each Leg)
9x SDLHP 30kg
10x Pow. Snatch 30kg
11x Air Squat
12x Burpees
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Old 04-25-2014, 02:30 PM   #23
Wil Vicinus
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Re: Your 12 Days of Xmas wod

Ours goes in reverse: 12, 12-11, 12-11-10, etc.

“The 12 Pains of Xmas”
12 Squats
11 Situps
10 Wall Ball Shots (20/14lb)
9 Kettlebell Swings (24/16kg)
8 Burpees
7 Box Jumps (24/20”)
6 Deadlifts (95/65lb)
5 Hang Cleans (95/65lb)
4 Thrusters (95/65lb)
3 Racked Lunges (95/65lb)
2 Front Squats (95/65lb)
1 Mile Run
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Old 12-20-2014, 10:17 AM   #24
Jesse Gray
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Re: Your 12 Days of Xmas wod

In case anyone out there is programming one of these, I wrote down the number of individual reps for each movement and the total volume. It's a nice reference guide so you don't go off the rails and program a member wrecking pain storm.

1x12=12
2x11=22
3x10=30
4x9=36
5x8=40
6x7=42
7x6=42
8x5=40
9x4=36
10x3=30
11x2=22
12x1=12

Total reps = 364
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Old 12-23-2014, 06:15 PM   #25
Snir Golan
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Re: Your 12 Days of Xmas wod

here is the one that i plan on doing tomorrow if anyone is interested:

1 HSPU
2 Power Snatch @155
3 Clean and jerk @155lbs
4 Pistols
5 T-2-B
6 Wallballs
7 Burpees
8 KBS @ 70lbs
9 Box jumps
10 Chest to bar
11 Sandbag walking lunges
12 Front Squats @ 155lbs
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Old 12-25-2014, 08:57 AM   #26
Michael A. Jones
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Re: Your 12 Days of Xmas wod

I did the following version this morning. Merry Christmas!!

1 Romanian DL 95#
2 Power Clean 95#
3 Front Squat 95#
4 Push Press 95#
5 Push Ups
6 Sit Up
7 Ball Slam 20#
8 DUs
9 KBS 40#
10 Goblet Squat 40#
11 Tuck Jumps
12 KB Snatch 40#( 6 each arm)

Finished in 24:00
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Old 01-06-2015, 11:04 AM   #27
Maurice Mayfield Jr
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Re: Your 12 Days of Xmas wod

1 thruster 165
2 MU
3 Box Jump 30
4 OHS 165
5 Bar facing Burpees
6. Pistols
7. T2B
8. GHD
9 KB swing 55
10 CTB
11 Wall Ball 20
12. HSPU
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Old 01-07-2015, 07:51 AM   #28
Brian Smith brianisrighthere
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Re: Your 12 Days of Xmas wod

At CrossFit Roseville, they did:

Helen, Fran, Nancy, Jackie, DT, Grace, G.I. Jane, Diane, Karen, Nasty Girls, Isabel, Elizabeth

I was out of town, but maybe next year. It kind of just sounds miserable, miserably good.

All done as a partner WOD. I designed a fun OHS snow globe T-Shirt for them as well: 12 WODs of Christmas Shirt (work/family safe)
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Old 01-07-2015, 08:24 PM   #29
Michael A. Jones
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Re: Your 12 Days of Xmas wod

Quote:
Originally Posted by Brian Smith brianisrighthere View Post
At CrossFit Roseville, they did:

Helen, Fran, Nancy, Jackie, DT, Grace, G.I. Jane, Diane, Karen, Nasty Girls, Isabel, Elizabeth

I was out of town, but maybe next year. It kind of just sounds miserable, miserably good.

All done as a partner WOD. I designed a fun OHS snow globe T-Shirt for them as well: 12 WODs of Christmas Shirt (work/family safe)
Nice shirt, Brian!! As for the WOD.....
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