December 23, 2016

Friday 161223

DB’s Annual 12 Days of Christmas WOD!

-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.


22 thoughts on “December 23, 2016”

  1. I just wanted to say thank you so much CFJ for your love and support for Sydney and our entire family. You guys are amazing and we are so blessed to be a part of such an awesome group of people!!

  2. Ho – Ho – Ho; Hope you enjoyed/enjoy this Christmas Present!

    Shannon I wish I had your spirits and pizzazz. Keep getting it soul sista!

    Great things for great people. Love the CrossFit Community!

    I always forget how deceptive Rounds 10-11-and 12 are. They put a whippin on me!
    WOD as RXd = 24:38

  3. WOD as RX’D
    That hurt a lot it was a great noon class got passed by Georgie so was just trying to follow her pace those last rounds made me question why I came today they hurt!!! Merry Christmas everyone you guys be safe

  4. WOD w/12# wallball..big class this evening and ran out of 14# balls and i wasn’t going to over achieve and throw a 16# to a 10’target so i’ll just put an * by my time!
    Fun evening with everyone! Merry Christmas CFJ!

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