Friday 171222
DB’s Annual 12 Days of Christmas WOD!
FOR TIME:
-1 Power Snatch 95/65 55+ 75/55
-2 Thrusters 95/65 55+ 75/55
-3 SDHP 95/65 55+ 75/55
-4 Barbell Push-Ups 55+ Push-ups
-5 KettleBell Swings 55/35lbs 55+ 45/25
-6 Box Jumps 24/20″ 55+ Step-Ups Okay
-7 Pull Ups
-8 Toes to Bar
-9 Wall Balls 20/14 10′ 55+ 20/10 9′
-10 Deadlifts 95/65 55+ 75/55
-11 Hang Power Clean 95/65 55+ 75/55
-12 Barbell Burpees
*You move through the workout using the same format as the song. Complete 1 Power Snatch, then 2 Thrusters and 1 Power Snatch, then 3 SDHP, 2 Thrusters and 1 Power Snatch. Time stops when you finish all 12 exercises.
Post time to responses.
Compare to December 23, 2016.
Join us this afternoon for our annual CFJ Holiday Celebration! There is no 4:30pm class today. We will open the doors at 5pm and start DB’s “12 Days of Christmas” WOD around 5:30pm. Dress up in a fun Christmas outfit and bring a side or beverage of your choice.
WOD Rx’d: 25:41
T2B and PU slowed me way down
5 rounds
10 seated db c&p 15#
10 push ups
25 sit ups
25 squats
17:11
10 strict pull ups with 3 sec hold at top
Crossfit Branson 12 days of Christmas, used 115#
1 rope climb
2 HSPU
3 T2B
4 burpees
5 power clean
6 box jumps 24”
7 switch lunges (jump and switch legs)
8 dB snatch 45#
9 s2o
10 dubs
11 pull-ups
12 thrusters
42:20, nice and easy
WOD as rxd: (did box step-ups)
22:54 (PR) – last time was 24:38
12×1 12 power snatch
11×2 22 thrusters
10×3 30 SDHP
9×4 36 Barbell Push-ups
8×5 40 KettleBell Swings
7×6 42 Box Jumps
6×7 42 Pull Ups
5×8 40 Toes to bar
4×9 36 Wall Balls
3×10 30 Deadlifts
2×11 22 Hang Power Clean
1×12 12 Barbell Burpees
Total = 364 reps
WOD as rx’d 24:59. A few questionable reps at the end
RX w/ step ups on last round due to calf cramps
31:40ish
30:20 as rx’d
1 clean and jerk every 20 seconds for 10 minutes @95#
WOD with rxd weights, regular pushups and bar-facing burpees, step-ups, and GHDs subbed for T2B.
34:12
WOD w/25# KB, 45# bar, jumping pull ups, regular push ups, 10# ball to 9′ target, knee raises, step ups to 20″ box
40:10
Fun..never ending WOD!
10 rounds:
18 calorie assault bike / 250m row
10 Burpees
Connor / Ashley:
20:21
5 minutes core work
1 k row = 3:38
–
5 min amrap 20 cal bike and 10 pc 115#
2 rds + 12 cal
–
5 min amrap
15 kb swings, G squats and push-ups
2 rds + 32 reps
1-2 min rest between wods
31:15
Wod rx
17:43
WOD Rx:
Stopped at 30:00 after final wallballs
Pull-ups and T2Bs from the rack slowed me down more than the beer
Wod rx’d 25:08 (last yr 26:04)
Awesome Job Steph!
Wod RX’D
17:59
Last year
20:36
WOD rx
25:49 (way off PR time, 6 days off and too much boozing)
WOD rx’d
15:59 (3:10PR)
WOD RX’d 19:07 PR
Last year was 20:34
Wod rx: 30:39
Wod rx
21:55 PR
:54 second pr
Wod RX
24:22 not sure what happen on this one!!
Wod. Rx’d.
20:26
Last year-21:37
Always a fun wod / fun time!
WOD RX’d
24:37
Last year 29:42
Wod RX with 80#kb Russian swings
19:39
Wod as rxd
19:05 – not a PR, tough after a week skiing/drinking!
WOD modified with #55, #8WB, Regular push-ups, Burpee over bar. 25:41
Rx’d=24:32.
wod w/ 96# KBS
30:42