Sunday 12/20/09

In the spirit of the season, today's WOD has a Christmas flavor. This workout comes to you courtesy of CrossFit Rockford - albeit modified from their version. Without further adieu, HopAFence presents the second annual . . .

"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 KTE
7 Overhead Reverse Alternating Lunges, 45#/25# (use bumpers or metal plates)
8 Wall Balls, 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, and Christmas attire is encouraged.

Compare to 12/24/08.
Posted by Phil
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3 comments:

Kiley said...

Time was 53:something.

Weights and such:
Muscle Up - subbed "Progression"

HSPU - Touched 2-10# Bumper plate and 3-10# regular weights

1.5 pood KB swing

75# Clean and Jerk

155# Deadlift

25# Bumper plate overhead on lunges

15# Wallball

24" Box jumps

Wicked, wicked workout. The deadlifts made me cranky. They were just...argh!!!

December 20, 2009 at 4:30 PM
chris said...

56:57

For my money, the "12 days of Christmas" workout was at least 1 or 2 days too long.

December 22, 2009 at 12:25 AM
Phil said...

43:37

Some notes for my reference in the future:

MU - weight room (WR)

HSPU - gym near WR (3 10# plates)

KB swing - WR, 2 35# DBs

C&J - WR (2 65# DBs)

DL, KTE - WR

Lunges - OH Reverse Alt Lunge, gym by exit

Wall Ball, Box Jumps, Double Unders - gym by exit

Pull-ups - WR

Burpees - gym (near WR)


The muscle-ups and the C & J were the toughest parts. For the muscle-ups, I just need to do more, and the C & J were just plain tough.

January 1, 2010 at 2:46 PM

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