Saturday and Sunday 12/21-12/22 WOD 12 days of X-Mas
Here are our two versions of 12 Days of X-Mas. The first will done on Saturday and the 2nd on Sunday. Be wise and choose one, choose both and you will probably need a very good ice bath.
Come prepared to have a lot of fun, sweat and work your butts off. This workout can get a little crazy and have patience and be considerate to each other. Wear your best holiday gear, elf ears, Santa hat, reindeer nose etc.
Lets share the holiday spirit CrossFit style and have a blast!
Warm up
Foam roll
Dynamic Stretches
Prep work
Training (Met-con)
50 Min Time cap
“Saturday 12 days of Xmas”
1. 200 meter run
2. Bar Muscle ups/ Chest to bar pull ups or pull ups
3. HSPU
4. Wall Balls (24/20)
5. Russian KB Swings (53/35)
6. Overhead Lunges w plate (45/25)
7. Hang Power Cleans (135/95)
8. box Jump overs (20)
9. Toes to bar
10. ring dips
11. Lateral bar hopping Burpees
12. Shoulder to over head (135/95)
After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round
Scale accordingly
Sunday
Warm up
Foam Roll
Dynamic Stretches
Prep work
Training (Met-Con)
50 Min Time Cap
“Sunday 12 days of Xmas”
1. Stair run
2. Squat cleans (95/65)
3. Push presses (95/65)
4. box Jumps (24/20)
5. Pull ups
6. Over Head Squats (95/65)
7. Burpees
8. Med ball Cleans (20/14)
9. Hand Release push ups
10 Power Snatches (95/65)
11. Rack Lunges (95/65)
12. Cal Row/ski
After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round
Scale accordingly
2013 12 20