Photo by @robwilson @snoridgecrossfit
Category: WOD
Outdoor WOD: 12 WOD’s of Christmas at SRCF (2020 version) & @Home: 12 WOD’s of Christmas at SRCF (2020 Home version)
Outdoor WOD: 12 WOD’s of Christmas at SRCF (2020 version v 4.0)
For time:
12 Row Calories
11 Burpees
10 Wall Balls (20#/14#)
9 Pull-ups
8 Push-ups
7 Toes-to-bars
6 Power Snatches (75#/55#)
5 Deadlifts (75#/55#)
4 Hang Power Cleans (75#/55#)
3 Push Press (75#/55#)
2 Front Squats (75#/55#)
1 Sumo Deadlift High-pull (75#/55#)
* v4. COVID Lockdown Outdoor version. Like the song 12 days of Christmas. Complete 1, then repeat down 2/1, then 3/2/1, 4/3/2/1, 5/4/3/2/1 up to 12 and back down.
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 Front Squats and 1 SDHP; on the 3rd day of Xmas, my coaches gave to me, 3 Push Press, 2 Front Squats, and 1 SDHP; etc.
@Home: 12 WOD’s of Christmas at SRCF (2020 Home version v 4.5)
For time:
12 Goblet Alternating Reverse Lunges, pick load
11 Burpees
10 Single Dumbbell Goblet Thrusters, pick load
9 Double Unders
8 Push-ups
7 AbMat Sit-ups
6 Single Arm Power Snatches, pick load
5 Single Arm Deadlifts, pick load
4 Single Arm Hang Power Cleans, pick load
3 Single Arm Push Press, pick load
2 Goblet Squats, pick load
1 Kettlebell Sumo Deadlift High-pull, pick load
* v4. COVID Lockdown Home version. Use DB or KB. Like the song 12 days of Christmas. Complete 1, then repeat down 2/1, then 3/2/1, 4/3/2/1, 5/4/3/2/1 up to 12 and back down.
Photo by @robcwilson @snoridgecrossfit
This year COVID and Santa Inslee brought yet another altered version of the “12 Days” WOD with an outdoor version and an “@home” version with a few new movements after the barbell complex that added power snatches and took out thrusters. The at home version combined several movements that could be done with either a kettlebell or dumbbell.
Our Christmas wish is to never have to program an @home version again. Here’s to a happy and healthy holidays and 2021!
Outdoor WOD: FT: Hang Power Snatch and Run Ladder & @Home: FT: Run, HSPU and Alternating Dumbbell Snatches
Outdoor WOD: FT: Hang Power Snatch and Run Ladder
For time:
20 Hang Power Snatches (95#/65#)
Run 800m
15 Hang Power Snatches (115#/75#)
Run 400m
10 Hang Power Snatches (135#/95#)
Run 200m
* Choose load that you can increase for each round
@Home: FT: Run, HSPU and Alternating Dumbbell Snatches
For time:
Run 400m
18 Handstand Push-ups
36 Alternating Dumbbell Snatches, pick load
Run 400m
15 Handstand Push-ups
30 Alternating Dumbbell Snatches, pick load
Run 400m
12 Handstand Push-ups
24 Alternating Dumbbell Snatches, pick load
Photo by @robcwilson @snoridgecrossfit
Tabata: KB Swings, Air Squats, AbMat Sit-ups and Kettlebell SDHP
Tabata: KB Swings, Air Squats, AbMat Sit-ups and Kettlebell SDHP
Tabata Kettlebell Swing, pick load
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata AbMat Sit-up
Rest 1 min
Tabata Kettlebell Sumo Deadlift High-pull, pick load
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
Photo by @robcwilson @snoridgecrossfit
If it stays dry this Tuesday and Wednesday we will have outdoor classes available. Sign up for a spot on MindBody as there are still some open!
3 RFT: Air Squats, Hand Release Push-ups, Burpee Over Dumbbells and Single Arm Dumbbell Power Clean & Jerks
3 RFT: Air Squats, Hand Release Push-ups, Burpee Over Dumbbells and Single Arm Dumbbell Power Clean & Jerks
3 rounds for time of:
40 Air Squats
30 Hand Release Push-ups
20 Burpee Over Dumbbells
20 Single Arm Dumbbell Power Clean & Jerks
* Full PC&J from floor – 10 each arm
Photo by @robcwilson @snoridgecrossfit
There are still some open spots for the Tuesday and Wednesday outdoor classes. Check MindBody for availability!
Accessory Work: Single Arm Bent Over Row 15-15-15 & 5 RFT: Goblet Squats, Box Jumps and Flutter Kicks
Accessory Work: Single Arm Bent Over Row 15-15-15
Single Arm Bent Over Row 15-15-15
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Goblet Squats, Box Jumps and Flutter Kicks
5 rounds for time of:
15 Goblet Squats, pick load
20 Box Jumps (24″/20″)
30 Flutter Kicks
* Flutter kick is 2 kicks = one rep (i.e. 60 single kicks or count on same leg for 30)
Photo by @robcwilson @snoridgecrossfit
Outdoor Classes 12/22 Tues and 12/23 Wed!
Sign up on MindBody…give people a chance before taking both days. As long as the weather stays dry we will plan to run these classes.
- 12/22 Tuesday
- 10:30am – 11:15am
- 11:15am – 12:00pm
- 12:00pm – 12:45pm
- 4:00 – 4:45pm
- 12/23 Wednesday
- 10:30am – 11:15am
- 11:15am – 12:00pm
- 12:00pm – 12:45pm
- 4:00 – 4:45pm
50-40-30-20-10: Double Unders and Kettlebell Swings
50-40-30-20-10: Double Unders and Kettlebell Swings
50-40-30-20-10 reps, for time of:
Double Under
Kettlebell Swing (53#/35#)
* If you have a 70# KB do half the reps (25-20-15-10-5). If you have a DB do a two handed DB swing.
Photo by @robcwilson @snoridgecrossfit
FGB Style: Goblet Thrusters, DB Power Cleans, Lateral Hop Over DB, Single DB Push Press and Burpees
FGB Style: Goblet Thrusters, DB Power Cleans, Lateral Hop Over DB, Single DB Push Press and Burpees
3 rounds, 1 min per station, of:
Single Dumbbell Goblet Thruster, pick load
Dumbbell Power Clean, pick load
Lateral Hop Over Dumbbell
Single Arm Dumbbell Push Press, pick load
Burpee
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
* Sub KB for all movements, lay KB on the side for lateral
Photo by @robcwilson @snoridgecrossfit
Hope this works and WA really looks at the “science and data”:
Planet Fitness ads aim to get Inslee to ease state’s COVID-19 restrictions on gyms
Alt EMOM 10 mins: 1 Strict + 2 Kipping Handstand Push Ups and Handstand Holds
Alt EMOM 10 mins: 1 Strict + 2 Kipping Handstand Push Ups and Handstand Holds
Every 1 min for 10 mins, alternating between:
1 1 Strict Handstand Push Up + 2 Kipping Handstand Push Up
Handstand Hold, 15 secs
* Scale to 3 floor or box pike and HS Wall Hold
Alt EMOM 10 mins: 1 Strict + 2 Kipping Handstand Push Ups and Handstand Holds & FT: Box Jump Overs and Wall Climbs
Alt EMOM 10 mins: 1 Strict + 2 Kipping Handstand Push Ups and Handstand Holds
Every 1 min for 10 mins, alternating between:
1 1 Strict Handstand Push Up + 2 Kipping Handstand Push Up
Handstand Hold, 15 secs
* Scale to 3 floor or box pike and HS Wall Hold
FT: Box Jump Overs and Wall Climbs
For time:
30 Box Jump Overs (24″/20″)
9 Wall Climbs
20 Box Jump Overs
6 Wall Climbs
10 Box Jump Overs
3 Wall Climbs
Photo by @robcwilson @snoridgecrossfit
Fingers crossed the weather can dry up soon so we can get some outdoor classes scheduled!
If you’re sticking with the home WOD’s post your pics and results in the FB group!