WOD set up:
1. Take a 12 Days of Christmas clip board & cheat sheet.
2. Gather your equipment for the WOD. Bars and rowers are already out. Please don’t move the rowers. If you need to move a bar for a different one please switch and put the bar back next to the chip. Set your equipment up as close as possible to where you will be doing pull-ups and wall balls. If doing ring rows set up on the kids’ rig.
Equipment needed:
Olympic Bar, Kettle bell, ab-mat, wall ball.
*There is absolutely no dropping bars or kettle bells.
*When the WOD is complete please wipe down your equipment, leave the barbell (unless you’re in the Noon class) and put everything else away.
Warm-up:
12/8 calorie row
10 dowel pass-overs
5 Ab-mat sit-ups
5 Hand release push-ups
5 Pull-ups or ring rows
5 Wall balls
5 Toes to bar or knees to 90
5 Kettlebell swings
1 Rope climb or rope pull. (No cargo net today)
WOD prep
Prep the Barbell movements to WOD weight
WOD
“12 Days of Christmas”
(1) Rope Climb or 1 ring muscle up if capable (12 sets)
(2) Shoulder to overhead (115,80)(11 sets)
(3) Front Squats (115,80)(10 sets)
(4) Hang Power cleans (115,80)(9 sets)
(5) HR push-ups (8 sets)
(6) Ab-mat sit-ups(7 sets)
(7) Burpees (6 sets)
(8) Pull-ups (5 sets)
(9) Wall Balls (20,14)(4 sets)
(10) KB swings (53,35) (3 sets)
(11) Toes to Bar (2 sets)
(12) Calorie row (1 set)
*This is done just like the song. So on the 1st day (round 1) do one rope climb or ring muscle up, On the 2nd day (round 2) do 2 STOH and 1 rope climb or ring muscle up. On the 3rd day (round 3) do 3 front squats, 2 STOH and 1 rope climb or muscle up.. The wod ends with 1 rope climb or 1 ring muscle up.
*Choose a load and movement scales you can do unbroken sets with.
No bands today for pull-ups. Choose ring rows or bar/box assisted.
Post WOD
Foam roll for 5 minutes.
CFS Brief:
New Year’s Eve Party @ CFS 8 pm to Midnight.
Pizza and snacks provided.
BYOB
If you have a Teenager 13+ in the CrossFit program you may bring them along with you to WOD and play games.
WOD @ 8:30 pm
Games from 8 pm – Midnight:
Ping pong, Badminton, Can-Jam, Spike Ball, Basket ball and Bocce Ball.
Watch the ball drop at Midnight and celebrate the New Year.
12 Days Of Christmas: 37:05 | Rope Climbs | 70# Barbell | 14# WB To 8’ Target all else as prescribed
Looks like a lot of elves slept in this morning! A smaller 5:30 class, but still brought the energy! This workout is always a fun way to celebrate the Holidays! Thanks to Hanna for coaching and to Frozen for programming! Merry Christmas!!
12 Days of Christmas. 4?:?? Did not check time but know I was in the 40’s. 3 rope pulls. #95 strict press and cleans. #62 goblet squat. #62 one armed RKB. Knees to 90. Ring rows. Fun grind of a workout. Although I did it backwards always starting on the first day. Thanks Deb for the support on the row to finish. Merry Christmas to all.
Nice job John!! Always great to see you keep pushing no matter what is written on that whiteboard!! Your time was around 45:30. Awesome power on the rower…I would like to learn how to do that 😬 Merry Christmas!!
Down in NJ at a great box. They’re open tomorrow, so that’s when they do 12 days. Our workout today was a back squat strength component on the clock (2,4,6,8,10 at same weight…increasing durations. We both did 95#).
Then…
4 x 3 minute rounds of:
15 kbs (70/53)
20 wall balls (30# / 20#)
30 abmats
In remaining time of the 3 min do max rope climbs (15’/14’)
Rest 2 minutes between rounds.
Prescribed weights were way heavy for us so we did:
JD: kbs @ 53#, 14# wallball, got 2 rope climbs in round one…1 in rounds two and three…zero in round four.
ID: rkbs @ 53#, 30# medball squats (round 1 was 53# goblet squats)…1 rope climb (15’) all 4 rounds.
Merry X-mas to our Synergistics crew.
12 days
27:10 @95 with ring muscle ups.