Warm-up:
40 Single unders
1 Pull up
30 Single unders
2 Pull ups
20 Single unders
3 Pull ups
10 Single Unders
4 Pull ups
5 Single Unders
5 Pull ups
Workout:
The 12 Days of Christmas!
1 Sumo Deadlift High Pull (75/55)
2 Thrusters (75/55)
3 Push Press (75/55)
4 Power Snatches (75/55)
5 KettleBell Swings (70/55/35)
6 Box Jumps (24/20)
7 Pull Ups
8 Knees to Elbows
9 Wall Balls (20/14)
10 Double-Unders
11 Double Push-Up Burpees
12 Overhead Walking Lunges 45/25#
Post time to comments.
*You move through the workout using the same format as the song. Complete 1 SDHP, then 1 SDHP and 2 Thursters, then 1 SDHP, 2 Thursters, 3 Push Press. Time stops when you finish all 12 exercises.
“Ask” from Shoreline CrossFit (CT).
Reminder: We will only be having a 9 a.m. class today! CFHSV wishes you and your family a Merry Christmas!
I will have to scale to the 6 days of Christmas !!!
Im so excited! Christmas is here!
The goal of this WOD and class is to have fun and enjoy the Christmas season with a little CrossFit. Merry Christmas
Looks like a fun WOD. I’m several states away at the moment, but will be thinking of everyone at CFHSV. Merry Christmas to all!
Hate that I missed this one… looks like some fun!
An excellent CFHSV morning! We were treated to DB’s horrible singing rendition of “12 Days of Christmas” (shocking, I know, that Dennis is not going to be on Broadway anytime soon), a super-fun WOD, lots of Christmas spirit, and a great crowd.
Team with David and Nathanial, got ‘er done in about 30:05
Tonight’s WOD in Casa de Kennedy will be: for time, wrap all the darn presents! A joyous and Merry Christmas to you and your families….
Have a safe and joyous Merry Christmas everyone!!! I had a great time this morning!!
Great time this morning! Thank you, Dennis! Merry Christmas to my CFHSV family, I hope everyone has a wonderful holiday!
Loved the 12 Days of Christmas WOD! Very Creative!
Merry Christmas everybody!
Glad I don’t have to do this one again today!! Great WOD, great coaches, gym, CF mates, great way to help celebrate Christmas.
“For unto us a child is born, unto us a son is given: and the government shall be upon his shoulder: and his name shall be called Wonderful, Counsellor, The mighty God, The everlasting Father, The Price of Peace.” Isaiah 9:6
Merry Christmas.
Sure hate I had to miss this WOD!:(
Wishing the CFHSV family a very Merry Christmas!