12 Days of CrossFit!

HOLIDAY SCHEDULE:

Normal Schedule through today
Sunday, December 25: Closed
Monday, December 26: Sunday Schedule

Saturday, 111224

A. Back Squat 3-3-3 @ 85% of your 1 rep max

B. “12 DAYS OF CHRISTMAS”

Rep scheme follows the song: 1, 2-1, 3-2-1, etc. Anyone wearing an ugly Christmas sweater for the duration of the WOD may subtract two minutes from their time.

1. Handstand push-up
2. 24″ Box Jumps
3. Thrusters (95#/65#)
4. Pull-ups
5. Burpees
6. Toes to Bar
7. Wallballs (20#/14#)
8. KB Swings (24kg/16kg)
9. Double-unders
10. Overhead Lunges (5 each side, 45#/25# Plate)
11. Hang Power Cleans (95#/65#)
12. Snatches (95#/65#)

NOTE: This morning’s NYC Endurance running class is at 9:00-10:00am: Today’s class will meet at the Black Box. With Coach Rickey/Lisa/Brian. (Also note the fact that Monday’s regularly scheduled NYC Endurance running class is cancelled, thanks.)

It’s not the shoes that matter, it’s what you’ve accomplished in them that matters:

Coach Avery with her Oly shoes:


* * * * *
Here’s what’s on tap for Monday’s WOD (we’re closed on Sunday, Christmas Day):

CrossFit Total” (Compare to 110929.)

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Responses

  • Mike K

    31:08 with 135#, 40kg KB, and a 30″ box

    Apparently my brain does not function in the AM and I did the reps like 1, 1-2, 1-2-3, etc rather than counting down.
    That seemed to make the last few rounds a lot worse.

    Happy Holidays everyone!

  • Erika Ramos

    40:11 with whatever weight was available that i could handle at that time. i also kept doing reps as 1, 1-2.. up to round 6 and started over. then i did it AGAIN.

    FYI thanks to cassie (btw props for wearing that sweater AND those socks during the entire wod), i wore a little gift bow and kept it on the entire time.. but because it didn’t generate any extra heat, i didn’t get any time off :(

  • Cass

    38:26 in real time, 36:26 in sweater time

    HSPUs off a box
    65# thrusters
    24″ box jumps
    1 pood KB swings14# wall ballsoverhead squats 25#65# cleans45# snatches

    i think people who were able to take off their shirts (i.e. mike k) should have 2 minutes added as time, that’s an unfair ventilation advantage lol

    way to go Erika for finishing strong, and with the bow intact!

    happy holidays everyone!

    • Kelly

      Let’s not discourage the men from taking their shirts off ;-)

      Why do you think I like my job so much!??!

  • Anonymous

    40:10.  subbed the 2x unders with 18 side to side jumps over the bar. 

  • Rory

    36:12 (#65 snatch)

    see you all in the new year!

  • http://www.facebook.com/people/Nick-Walters/1219777499 Nick Walters

    Did 12 Days of Christmas at my high school gym: 32:06 Rx’d. That got real hard at the end.

    • Anonymous

      “That’s what…”

      Nevermind.

  • Sam G.

    5/3/1 Deadlift

    3 at 285
    3 at 330
    3 at 370

    1 at 430

    1 at 455

    3 x 8 pullups

    stairs up to 7th floor with 45lb vest, no skipping 1:47.

  • Peter

    Had a pretty cool experience today that I thought people might appreciate. I’ve been working out at the Black Box now for a few months and consider myself a mediocre CrossFitter – I am rarely able to do the WODs as RX’d, but I work hard and love it.

    Today, I joined my wife at a Spin class in one of the trendy cycling clubs. First time I’d ever done it, but I figured if I can hold my own in a WOD, I could keep up. Turns out not only did I keep up, but I got the second highest power score of anyone in the session.

    My point is, while I’m not he best CrossFitter, I think it is pretty cool that I am able to smoke other athletes in their sports. For me, it just reinforces how great CrossFit is. I look forward to seeing what I’ll be able to do in another 6 months.

    • Michellefoxman

      Flywheel?

  • Jim S

    Piked HSPU on a ladder, 15lb wall ball, 20kg kettle bell. 56:56 Damn. The snatches took me 9 minutes.

  • Jeff

    40:48 + 20#
    done at a casual “rest day” level intensity

  • Jason W

    29:01 rx’d.

    got off to a rough start with the rep scheme. had to start over once. otherwise, everything unbroken except for the snatches (4-2-6) and one round of double unders where i messed up. Half the fun was dodging everyone.

    Happy Holidays!

  • Anonymous

    35:58 rx’d…happy holidays to all…and to all a good night…

  • Peter F

    Yep, I starting singing the song somewhere around the burpee round and realized I was doing everything backwards. 

    But yeah, 37:25.  Wall balls are still a nogo and the snatches were sad even given the light weight (45#…its that bad), but a few triumphs.  First time doing double unders in a WOD!  A Christmas miracle.   

  • Williamson

    29:21 rx’d

    First 5 rounds were hilarious dodging bodies and swinging barbells, then the second half of the wod started…

    Fun wod more than anything else, Merry Christmas all.

  • Jeff B.

    30:14 (almost Rx) Modified with a pad under the handstand push-up.  

  • Julie of Ithaca

    32:55
    1. Regular push-up (boo!)
    2. 22″ ? 18″ + 45# bumper
    3. 45#
    4. Under-bar rows
    5. As Rx’d
    6. 2x floor wipers
    7. 16#
    8. As Rx’d
    9. As Rx’d
    10. As Rx’d
    11. 45#
    12. 45# OHS (I know, I know)