On the 12th day of CrossFit

New Black Box Membership Rates, Effective January 1, 2010
Try a FREE BEGINNERS’ CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.
UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#17 Mon/Wed @ 8pm, starts December 28 (5 slots left)

In Manhattan
#94 Tue/Thur @ 6am, starts January 5 (5 slots left)
#96 Mon/Wed @ 8pm, starts December 28 (3 slots left)
#97 Tue/Thur @ 9pm, starts January 5 (5 slots left)
NEW! #98 Tue/Thur @ 8pm, starts January 19

Today’s a Rest Day on the main site, so we’re offering the following options: Black Box WOD or make up any of the last 3 days’ worth of programming at the 11am, noon, or 1pm classes.
Saturday 091226
BLACK BOX WOD:
JACINTO’S “12 DAYS OF CHRISTMAS”
1 Deadlift @ 95#
2 Push Ups, 1 Deadlift @ 95#
3 Shoulder Presses @ 95#, 2 Push Ups, 1 Deadlift @ 95#
4 Burpees, 3 Shoulder Presses @ 95#, 2 Push Ups, 1 Deadlift @ 95#
5 Box Jumps, 4 Burpees, 3 Shoulder Presses @ 95#, 2 Push Ups, 1 Deadlift @ 95#
6 Squats, 5 Box Jumps, 4 Burpees, 3 Shoulder Presses @ 95#, 2 Push Ups, 1 Deadlift @ 95#
7 Sit ups w/ 25#, 6 Squats, 5 Box Jumps, 4 Burpees, 3 Shoulder Presses @ 95#, 2 Push Ups, 1 Deadlift @ 95#
8 KB Swings @ 24kg, 7 Sit ups w/ 25#, 6 Squats, 5 Box Jumps, 4 Burpees, 3 Shoulder Presses @ 95#, 2 Push Ups, 1 Deadlift @ 95#
9 Dips, 8 KB Swings @ 24kg, 7 Sit ups w/ 25#, 6 Squats, 5 Box Jumps, 4 Burpees, 3 Shoulder Presses @ 95#, 2 Push Ups, 1 Deadlift @ 95#
10 Pull ups, 9 Dips, 8 KB Swings @ 24kg, 7 Sit ups w/ 25#, 6 Squats, 5 Box Jumps, 4 Burpees, 3 Shoulder Presses @ 95#, 2 Push Ups, 1 Deadlift @ 95#
11 Knees to Elbows, 10 Pull ups, 9 Dips, 8 KB Swings @ 24kg, 7 Sit ups w/ 25#, 6 Squats, 5 Box Jumps, 4 Burpees, 3 Shoulder Presses @ 95#, 2 Push Ups, 1 Deadlift @ 95#
12 Hang Power Cleans @ 95#, 11 Knees to Elbows, 10 Pull ups, 9 Dips, 8 KB Swings @ 24kg, 7 Sit ups w/ 25#, 6 Squats, 5 Box Jumps, 4 Burpees, 3 Shoulder Presses @ 95#, 2 Push Ups, 1 Deadlift @ 95#
Post time to comments.

Sign up to compete, spectate, or volunteer for the NY/NJ Sectionals of the 2010 CrossFit Games
The gene bubble: why we still aren’t disease-free (via)
Why you eat so much
We expect too much from medicine
Keeping strength in the strength program
Serenity now! / Stress sucks
Fitness Spotlight’s best quotes of their year in articles
HAPPY BIRTHDAY, NICK!

Responses

  • kj

    When I woke up this morning, I decided to check out the main site to see if there were any affiliates in a reasonable distance from my hometown.
    Turns out Crossfit Morristown was having an “all are welcome” teaser class to celebrate their new facility. Nice space, and wonderful to get a real WOD in while away from the box.
    5 rounds
    2x Farmers Walk with 35# dbs
    15 Front Squats (Started as rx’ed with 65#, dropped to 45#)
    12 pullups (jumping)
    13:16

  • Rickke

    Fun WOD at Crossfit South Side in Jacksonville, FL.
    Warm up:
    run 500m
    3 rounds
    10 squats
    10 25# DB press
    10 box jumps 20″
    push up ladder – 1,2,3… every 30 sec til failure – 11 rounds + 8
    WOD – Kelly
    5 rounds
    500m run (their run route in 500 not 400)
    30 box jumps 20″
    30 WB 11ft target (ouch) 16# ball
    32:34

  • http://www.americapeals.com Amanda Beals

    I did this at CrossFit New England on Christmas eve. 35:51. with modified dips, pullups. I cannot raise hands over head today. Great to be back to the house of torture.

  • tim b

    Did a travel W0D today
    100 burpies
    7:25
    Did them next to a wood burning stove. Havnt been that drenched in a while
    Hope everyones holiday was good!

  • Emerson

    5 rounds of:
    21 power cleans 95#
    12 HSPU
    25:00
    They teach HSPU’s a lot different out here, and they are A LOT harder. I did them off a box on my knees with parallettes. Very painful.

  • Reagan

    Made up the bench press WOD from yesterday.
    1×225
    10×175
    1×235
    19×155+1×155(Had to rack the bar for a second to get the last one)
    1×225
    24×125+6×125(Had to rack the bar again for a second before the last six)
    Total: 1140
    Black Box (269,269)

  • JoeR

    I went back to my log to compare my “12 days of xmas” y/y improvement (decline) and it turns out I did a completely different one last year on the 12/22 rest day.
    http://www.crossfitbrooklyn.com/2008/12/its-that-time-of-year-again.html
    Anyway, this was one was tough and good. 28:20 as rx’d.

  • brad s.

    Scaled cf football wod.
    20 min amrap
    15 35# db thrusters each arm
    Run 100m
    7 rnds even. 1 round better than when I first tried this one over Thanksgiving.

  • Greg

    Hi! I live near Milwaukee and have been CF’ing for the past 14 months. I have a friend (Josh) in NYC whom I pestered into joining your gym a few months ago! He sent me this “12 Days” WOD. I liked the look of it. I scaled it up a bit and used rings for the dips. Time 31:28. Yeah…I went over 30:00. I was 2 burpees into the last set of burpees at 30:00. I was SO CLOSE that I just HAD TO complete it! This was a very taxing WOD. The last three rounds turned into a mental test.
    Me: m/41/71″/190
    WOD as scaled:
    1 Deadlift @ 315#
    2 Push Ups
    3 Shoulder Presses @ 135#
    4 Burpees
    5 Box Jumps, 24″
    6 Squats, 135#
    7 Sit ups, weighted 25#
    8 KB Swings, 2 pood
    9 Ring Dips
    10 Pull ups
    11 Knees to Elbows
    12 Hang Power Cleans @ 135#