Wednesday 12/24/08

Location: CHS
Time: TBD (early morning)

In the spirit of the season, today's WOD has a Christmas flavor. This workout comes to you courtesy of CrossFit Rockford - it is a slightly modified take on Dan's version. Without further adieu, HopAFence presents:

"The Twelve Days of Christmas"
1 Muscle-up
2 HSPU
3 KB Swings, 2 pood/1.5 pood
4 Clean and Jerk, 135#/95# (Power Clean and Jerk)
5 Deadlift, 225#/155#
6 GHD Sit-ups
7 Back Extensions
8 DB Thrusters, 20#/15#
9 Box Jumps, 30#/24#
10 Double Unders
11 Pull-ups
12 Burpees

The WOD is performed in the same manner as its namesake - the first several rounds go as follows:
1st round: 1 Muscle-up
2nd round: 2 HSPU, 1 Muscle-up
3rd round: 3 KB swings, 2 HSPU, 1 Muscle-up
4th round: 4 C&J, 3 KB swings, 2 HSPU, 1 Muscle-up

One gets the idea. Appropriate Christmas music will be played - if I'm on top of things, the Muppet version of "The Twelve Days of Christmas" will also be on the day's soundtrack. Christmas attire . . . who knows?
Posted by Phil

3 comments:

Kiley said...

Here's what I think I can do:
Reverse burpees
Burpees (limited #)
1 arm KB swings (light)
clean and jerk light
liiiiight dead lift
back extensions (supermans?)
box jumps
double unders
DB Thursters
OHS
sit ups
dips
shoulder press?
SDHP
what else?

Also, along the loooong time I was posting, I became tired of capitalizing. Sorry. =)

December 23, 2008 at 7:12 PM
Phil said...

Here's my initial thought - trying to keep it decently close to the original:

1 1-arm DB Snatch
2 Dips
3 KB swings
4 C & J
5 Deadlift
6 Sit-ups
7 Back Extension (use mats, not GHD)
8 DB Thrusters
9 Box Jumps
10 Double Unders
11 OHS
12 Inverted Burpees

December 23, 2008 at 11:31 PM
Kiley said...

Um, sounds good! =)

December 24, 2008 at 8:05 AM

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