Christmas redux

Posted by G on December 26, 2011, 5:33 pm in Uncategorized

Tuesday, December 27, 2011

“Twelve Days of Christmas”

1 Burpee

2 Handstand Push-ups

3 Ring dips

4 Box jumps (24/20)

5 Thrusters (95/65)

6 Kettlebell swings (2 pood/1.5 pood)

7 Push-ups

8 Pull-ups

9 Clean and Jerks (95/65)

10 Walking lunges

11 Wall ball (20/14)

12 Power snatches (95/65)

Cool down:

Accumulate 90 seconds of:

Pigeon

Cat on box stretch

Straddle

10 Wall extensions

Post time to comments.

Han hangin on.

Christmas may be over, but the party rages on! This workout is to be performed like the song is sung. You will start off doing 1 burpee, then 2 handstand push ups and 1 burpee, then 3 ring dips, 2 handstand push-ups, and 1 burpee, etc until the end. This workout has many variations and I have done several, each of them taking longer than I thought! Warm up will consist of practicing the movements so come in ready! (Consult the video library if you need to.)

6 Responses to Christmas redux

Frank Agz, on December 27, 2011, 10:36 am

1/2 flight simulator – 4:40. hip prep, shoulder prep, 1 min per side shoulder distraction and tricep distraction. back squat 3×140, 3×160, 3×180. 12 days of xmas girls rx – 40:30. 1 min per side calf stretch, 1 min foam roller upper back and lower back, 1 min per side pigeon on box, 90 sec straddle and cat on box.
Francisco, on December 27, 2011, 11:48 am

Made the 6am class today!

44:32 (85#,1.5 Pood)

Thanks for programming this Killer WOD!
CRose, on December 27, 2011, 6:05 pm

I can’t wait to be baaaaaack!
Kamran, on December 27, 2011, 9:48 pm

Rx’d 27:20 (I think). Enjoyed this one quite a bit, despite it being a tough one. Should use this format more often.
- Diso, on December 28, 2011, 12:56 am
  
  Ha! Check out this crazy version I found for the CrossFit Invictus Competition team:
  
  http://www.crossfitinvictus.com/blog/2011/12/23/saturday-december-24-2011/
Diso, on December 27, 2011, 10:42 pm

3 Squat Cleans at 185lbs EMOTM until failure. Made it through 8 full rounds plus 2 cleans.

Finished with 5 sets of max handstand pushups with 2 minute rest. Started strict and finished with kipping for practice at going to total failure and big kips.