12/24/09 Thursday
W.O.D.
“The Twelve Gifts of Christmas”
12 squats
11 Sit ups
10 Wallballs 20lb
9 Kettlebell swings 55lb
8 Burpees
7 Box Jumps
6 Deadlift 95lb
5 Hang Clean 95lb
4 Thruster 95lb
3 Racked Lunge 95lb
2 Front Squat 95lb
1 Mile Run
Begin with your 12 squats, then go back to the top and do 12 squats, and 11 sit-ups. Then back to top and do 12 squats, 11 situps, 10 wallballs…and so on until you get to the 2 front squat. Then you do the whole thing one last time and run 1 mile at end to FINEX. For Rx do all body-weight reps in unbroken sets, and do not put bar down between 95lb weighted sets.
photo: courtesy of CrossFit.com
Doing the ‘Murph’ for Valentine’s Day and now this WOD for Christmas….whew!! Tony you sure give some tough gifts for the holidays!!!!!
54:50 that was the worst WOD ever thanks for the present man
47:30 as RxD…
Did the above in 55:37
Crazy ass gifts, but great workout!
47:45 merry Xmas!
Dang girl, that is GREAT time Jaz, good 4 u!!!
I wanted to throw up on the fourth day! 1 good thing about working out alone, I could listen to reggae!!!!!!!!
Oh my god… Sucks I had to miss this to work.. Ill try and make it up at my house but, just aint the same without the coaches pushing..
58:44 all I wanted to do was finish this SUCKER……..!!!!!!
Merry CHRISTmas Crossfit Familia &
thanx coaches for another tuff wod
as rx
53.30
the mile almost killed me
42:02 as rx’d
Merry Xmas everyone!
43:35 as rxd
AWESOME WOD!