Category: Daily WOD

12 WOD’s of Christmas at SRCF (v3)

12 WOD’s of Christmas at SRCF! (v 3.0)

For time:
12 Lateral Burpee Over Bars
11 Kettlebell Goblet Squats (53#/35#)
10 Alternating Dumbbell Snatches (50#/35#)
9 Toes-to-bars
8 Box Jumps (24″/20″)
7 Pull-ups
6 Kettlebell Swings (53#/35#)
5 Deadlifts (75#/55#)
4 Power Cleans (75#/55#)
3 Push Press (75#/55#)
2 Thrusters (75#/55#)
1 Sumo Deadlift High-pull (75#/55#)
* Like the song 12 days of Christmas. Complete 1, then repeat down 2/1, then 3/2/1, then 4/3/2/1, 5/4/3/2/1 up to 12 and back down (complete each exercise in ascending order then work back down, adding one exercise per round)

Ex. On the 1st day of Xmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Xmas my coaches gave to me, 2 Thrusters and 1 SDHP; on the 3rd day of Xmas, my coaches gave to me, 3 Push Press, 2 Thrusters, and 1 SDHP; etc.

BTWB

Photos by @robcwilson

This year Santa brought an altered version of the “12 Days” WOD with a few new movements after the barbell complex.  While the workout actually took slightly longer than previous year’s, the switch to T2B with less reps, and the KB goblet squats felt easier. The slow part really came down to the final few rounds with the Alternating DB snatches and Lateral burpees. Almost everyone managed to fall into the rhythm of the 12 WODs of Christmas this year but those who didn’t quickly realized they were off by looking around at the holiday chaos.

Reminder we are closed on 12/24  and 12/25 (Christmas) and there is no 5:30 am class on Thursday 12/26.  Other classes are normal schedule.  See below for the full schedule.

Have a Merry Christmas or Happy Holidays and may you all get to spend it with your loved ones!

HOLIDAY SCHEDULE:

  • Monday 12/23 Normal schedule
  • Tuesday 12/24 CLOSED
  • Wednesday 12/25 CLOSED Merry Christmas!
  • Thursday 12/26
    • No 0530 early class, all other classes normal
  • Friday 12/27 Normal schedule
  •  Saturday 12/28 Normal schedule
  •  Monday 12/30 Normal schedule
  • Tuesday 12/31 CLOSED
  • Wednesday 1/1 CLOSED Happy New Year’s!
  • Thursday 1/2-1/4 Normal schedule

Results

Alt EMOM 12 mins: V-Ups, AbMat Sit-ups and Plank Holds & 3 RFT: Rows, Push-ups and Double Unders

Alt EMOM 12 mins: V-Ups, AbMat Sit-ups and Plank Holds

Every 1 min for 12 mins, alternating between:
15 V-Ups
25 AbMat Sit-ups
Plank Hold, 45 secs

BTWB

3 RFT: Rows, Push-ups and Double Unders

3 rounds for time of:
Row 500m
20 Push-up (hand release)
40 Double Unders
Rest 2 mins

BTWB

Photo by @robcwilson

Tomorrow is the 12 WOD’s of Xmas! Please come to the slot you signed up for in the gym. If you didn’t sign up we will try to fit you into a wave, but make sure you wear holiday themed attire.

HOLIDAY SCHEDULE:

  •  Saturday 12/20: 12 WOD’s of Xmas workout!
    •  Wave 1: 0930 – Sign up in the gym
    •  Wave 2: 1030 – Sign up in the gym
    •  This year has some new movements!
  • Monday 12/23 Normal schedule
  • Tuesday 12/24 CLOSED
  • Wednesday 12/25 CLOSED Merry Christmas!
  • Thursday 12/26
    • No 0530 early class, all other classes normal
  • Friday 12/27 Normal schedule
  •  Saturday 12/28 Normal schedule
  •  Monday 12/30 Normal schedule
  • Tuesday 12/31 CLOSED
  • Wednesday 1/1 CLOSED Happy New Year’s!
  • Thursday 1/2-1/4 Normal schedule

Wear your ugly holiday sweater or shirt for the Saturday workout!

CrossFit Games Invites From 2019 Sanctionals

Results

Results cont

Front Racked Alternating Reverse Lunge 8-8-8 & FT: Dumbbell Deadlifts, Dumbbell Walking Lunges and Handstand Push-ups

Front Racked Alternating Reverse Lunge 8-8-8

Front Racked Alternating Reverse Lunge 8-8-8

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

FT: Dumbbell Deadlifts, Dumbbell Walking Lunges and Handstand Push-ups

For time:
20 Dumbbell Deadlifts, pick load
20 Dumbbell Walking Lunges, pick load
10 Handstand Push-ups
16 Dumbbell Deadlifts, pick load
16 Dumbbell Walking Lunges, pick load
8 Handstand Push-ups
12 Dumbbell Deadlifts, pick load
12 Dumbbell Walking Lunges, pick load
6 Handstand Push-ups
8 Dumbbell Deadlifts, pick load
8 Dumbbell Walking Lunges, pick load
4 Handstand Push-ups
4 Dumbbell Deadlifts, pick load
4 Dumbbell Walking Lunges, pick load
2 Handstand Push-ups
* DB Lunges are farmer carry at your side. Do not drop DB’s.

BTWB

Photo by @robcwilson

Results

Results cont

Power Snatch: 2RM & 27-21-15-9: Row and Power Snatches

Power Snatch: 2RM

Record your best Power Snatch 2 rep max lift.

Only include the heaviest 2 rep, do not include sets prior to it.
* Touch and Go

BTWB

27-21-15-9: Row and Power Snatches

27-21-15-9 reps, for time of:
Row (calories)
Power Snatch (75#/55#)

BTWB

Photo by @robcwilson

HOLIDAY SCHEDULE:

  •  Saturday 12/20: 12 WOD’s of Xmas workout!
    •  Wave 1: 0930 – Sign up in the gym
    •  Wave 2: 1030 – Sign up in the gym
    •  This year has some new movements!
  • Monday 12/23 Normal schedule
  • Tuesday 12/24 CLOSED
  • Wednesday 12/25 CLOSED Merry Christmas!
  • Thursday 12/26
    • No 0530 early class, all other classes normal
  • Friday 12/27 Normal schedule
  •  Saturday 12/28 Normal schedule
  •  Monday 12/30 Normal schedule
  • Tuesday 12/31 CLOSED
  • Wednesday 1/1 CLOSED Happy New Year’s!
  • Thursday 1/2-1/4 Normal schedule

Wear your ugly holiday sweater or shirt for the Saturday workout!

Results

Results cont

Lifting: Weighted Strict Pull-ups and Bent Over Barbell Rows & AMRAP 15 mins: Run, Burpees, and Bar Muscle Ups

Lifting: Weighted Strict Pull-ups and Bent Over Barbell Rows

Weighted Strict Pull-up 3-3-3-3, using heaviest weight per set
Bent Over Barbell Row 5-5-5-5, using heaviest weight per set
* Alternate sets

BTWB

AMRAP 15 mins: Run, Burpees, and Bar Muscle Ups

Complete as many rounds as possible in 15 mins of:
Run 200m
10 Burpees
5 Bar Muscle Ups
* Scale to strict PU or Ring Rows

BTWB

Photo by @robcwilson

Results

Results cont

Thruster: 1RM & 5 RFT: Thrusters and Ball Slams

Thruster: 1RM

Record your best Thruster 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

BTWB

5 RFT: Thrusters and Ball Slams

5 rounds for time of:
10 Thrusters (95#/65#)
15 Ball Slams (30#/20#)

BTWB

Photo by @robcwilson

HOLIDAY SCHEDULE:

  •  Saturday 12/20: 12 WOD’s of Xmas workout!
    •  Wave 1: 0930 – Sign up in the gym
    •  Wave 2: 1030 – Sign up in the gym
    •  This year has some new movements!
  • Monday 12/23 Normal schedule
  • Tuesday 12/24 CLOSED
  • Wednesday 12/25 CLOSED Merry Christmas!
  • Thursday 12/26
    • No 0530 early class, all other classes normal
  • Friday 12/27 Normal schedule
  •  Saturday 12/28 Normal schedule
  •  Monday 12/30 Normal schedule
  • Tuesday 12/31 CLOSED
  • Wednesday 1/1 CLOSED Happy New Year’s!
  • Thursday 1/2-1/4 Normal schedule

Wear your ugly holiday sweater or shirt for the Saturday workout!

CrossFit Games Teen Athlete Jacob Morris Passes Away

Why Brent Fikowski Probably Isn’t Getting the Dubai Invite

Results

Results cont

Advanced RX: Alt EMOM 12 mins: Power Cleans and Squat Cleans & Chipper: Run, Wall Balls, SDHP, Ring Push-ups, KB Swings, Air Squats, and Run

Advanced RX: Alt EMOM 12 mins: Power Cleans and Squat Cleans

Every 1 min for 12 mins, alternating between:
1 Power Clean
1 Squat Clean

BTWB

Chipper: Run, Wall Balls, SDHP, Ring Push-ups, KB Swings, Air Squats, and Run

For time:
Run 800m
50 Wall Balls (20#/14#)
40 Sumo Deadlift High-pulls (75#/55#)
30 Ring Push-ups
40 Kettlebell Swings (53#/35#)
50 Air Squats
Run 800m

BTWB

Photo by @robcwilson

Results

Team WOD: Hand Release Push-Ups, Sumo Deadlift High-pulls, Box Jumps, Push Press, Kettlebell Swings

Team WOD: Hand Release Push-Ups, Sumo Deadlift High-pulls, Box Jumps, Push Press, Kettlebell Swings

As a team of 2 complete for time:
100 Hand Release Push-Ups
100 Sumo Deadlift High-pulls (75#/55#)
100 Box Jumps (24″/20″)
100 Push Press (75#/55#)
100 Kettlebell Swings (53#/35#)

* One team member works at a time while one rests.
** One bar, box and kettlebell per team.

Post total time.

BTWB

Photo by @robcwilson

HOLIDAY SCHEDULE:

  • Tuesday 12/24 CLOSED
  • Wednesday 12/25 CLOSED Merry Christmas!
  • Thursday 12/26
    • No 0530 early class, all other classes normal
  • Friday to Saturday 12/27-12/28 Normal schedule
  • Tuesday 12/31 CLOSED
  • Wednesday 1/1 CLOSED Happy New Year’s!
  • Thursday 1/2-1/4 Normal schedule

Sigmundsdottir, Fikowski, MisFit P10 Peformance Dominate in the Desert, Briggs and Morakinyo Earn Invite

Results

Alt EMOM 12 mins: Deadlifts and Hollow Rocks & 15-12-9-6-3: Deadlifts and Handstand Push-ups

Alt EMOM 12 mins: Deadlifts and Hollow Rocks

Every 1 min for 12 mins, alternating between:
3 Deadlifts, pick load
12 Hollow Rocks

BTWB

15-12-9-6-3: Deadlifts and Handstand Push-ups

15-12-9-6-3 reps, for time of:
Deadlift (225#/155#)
Handstand Push-up

BTWB

Photo by @robcwilson

Results

Results cont

Front Racked Alternating Reverse Lunge 10-10-10 & Chipper: Front Racked Alternating Reverse Lunges, AbMat Sit-ups, Power Cleans, Thrusters and Burpees

Front Racked Alternating Reverse Lunge 10-10-10

Front Racked Alternating Reverse Lunge 10-10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

Chipper: Front Racked Alternating Reverse Lunges, AbMat Sit-ups, Power Cleans, Thrusters and Burpees

For time:
50 Front Racked Alternating Reverse Lunges (95#/65#)
40 AbMat Sit-ups
30 Power Cleans (95#/65#)
20 Thrusters (95#/65#)
10 Burpees

BTWB
SNORIDGE CROSSFIT