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Saturday, 24 December, 2011

Posted by Mandee on December 23, 2011   |   11 Comments

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” fromĀ Shoreline CrossFit (CT).

Reminder: We will only be having a 9 a.m. class today! CFHSV wishes you and your family a Merry Christmas!

11 responses to “Saturday, 24 December, 2011”

  1. Patrick says:

    I will have to scale to the 6 days of Christmas !!!

  2. Tracey says:

    Im so excited! Christmas is here!

  3. Dennis says:

    The goal of this WOD and class is to have fun and enjoy the Christmas season with a little CrossFit. Merry Christmas

  4. DaveC says:

    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!

  5. Eric Hedges says:

    Hate that I missed this one… looks like some fun!

  6. Josh Kennedy says:

    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….

  7. Devonne says:

    Have a safe and joyous Merry Christmas everyone!!! I had a great time this morning!!

  8. Jane says:

    Great time this morning! Thank you, Dennis! Merry Christmas to my CFHSV family, I hope everyone has a wonderful holiday!

  9. Katy says:

    Loved the 12 Days of Christmas WOD! Very Creative!
    Merry Christmas everybody!

  10. Don says:

    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.

  11. Clair says:

    Sure hate I had to miss this WOD!:(
    Wishing the CFHSV family a very Merry Christmas!