1 Sumo Deadlift High Pull (75#/55#)
2 Thrusters (75#/55#)
3 Push Press (75#/55#)
4 Power Cleans (75#/55#)
5 Deadlifts (75#/55#)
6 Kettlebell Swings (53#/35#)
9 Box Jumps (24″/20″)
10 Double Unders
11 Overhead Walking Lunge Steps (45#/25# Plate)
* Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round.
Ex. On the 1st day of Christmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Christmas my coaches gave to me, 2 Thrusters and 1 SDHP; on the 3rd day of Christmas, my coaches gave to me, 3 Push Press, 2 Thrusters, and 1 SDHP; etc. up to 12.
Even Ralphie loved this WOD. Look at the joy on his face.
Most of you managed to fall into the rhythm of our traditional annual “12 WOD’s of Christmas” workout (there’s always a couple who go backwards or do extra reps for awhile). The first five exercises are meant to be a “barbell complex” where the sequence of movements progress together. It forces you to be more efficient and “link” them so that after you complete the Deadlifts you transition to the Power Cleans then the Push Presses, Thrusters, and Sumo Deadlift High-Pull without putting the barbell down. There are endless combinations to this type of 12 Days WOD in CrossFit but this one keeps both the reps of each movement and load low, and the workout generally fast and reasonable. This is a fun one!
We hope everyone has a safe and very merry Christmas and none of you get coal in your stocking!
Normal schedule on Thursday.
- 12/25: CLOSED Santa for time! Merry Christmas!
- 12/26 – 12/28: Normal schedule Thursday through Saturday
- Stay tuned for New Year’s week schedule