CFJ Holiday Schedule:
Wednesday, December 24th–(Christmas Eve)–6:00am and 9:00am (all other classes canceled)
Thursday, December 25th– (Christmas Day)– CFJ CLOSED
Friday, December 26th–6:00am and 9:00am (all other classes canceled)
12 Days of Christmas
1 Burpee bar MU or burpee C2B
2 Thrusters
3 Power cleans
4 Front rack reverse lunges
5 Deadlifts
6 OTB burpees
7 S2O
8 Pull-ups
9 T2B
10 Front squats
11 Hand release push-ups
12 Power snatch
Men: 95# Rx+115# MRX 75#
Women: 65# Rx+80# MRX 55#
1 Burpee bar MU or burpee C2B
2 Thrusters
3 Power cleans
4 Front rack reverse lunges
5 Deadlifts
6 OTB burpees
7 S2O
8 Pull-ups
9 T2B
10 Front squats
11 Hand release push-ups
12 Power snatch
Men: 95# Rx+115# MRX 75#
Women: 65# Rx+80# MRX 55#
*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.
Home session
Wod rx
Burpee BMU
24:40
23:43
34:47 scaled to 75#. Burpee C2B
WOD 34:18
w/ 55#
Wod w/ burpee C2B
28:13
WOD Rx
22:42
Georgie and I did this exact version last year instead of the other 12 Days of Christmas
2024- 26:08 Rx
W/ burpee bar MU
Wod Rx’d (burpee RMU)
28:53
WOD mod
All movements performed w/ one arm
50# DB on all movements except deadlifts. Used 95# on DL.
V ups instead of T2B
Box push ups instead of hand release
31:54
Modified
1 burpee plu
2 push ups
3 power cleans (45#)
4 box steps 18”
5 deadlifts
6 up-downs
7 S2O
8 ring rows
9 hanging knee raises
10 alt stationary lunges
11 sit ups
12 power snatch
25:18
Merry Christmas y’all!
Wod rx
28:17
WOD: 39:44 Rx
Merry Christmas
WOD
As Rx’d with burpee bar MU
Time: 24:45
22/5’5/150
Wod Rx: 31:14
Did burpee RMU
Christmas WOD (Home addition 40# DB’s)
1 Devil Press
2 Thrusters
3 Power Clean
4 Farmers carry lunges
5 Deadlift
6 Burpees
7 S2O
8 DB Row
9 V-ups
10 Push-ups
11 Front Squats
12 DB snatch 12R/12L
29:24