“12 Days of Christmas”

Posted: December 20, 2014 in Uncategorized
 We will have yoga today at 8:00. Free for everyone.

christmas invite

We will have our normal WOD times, 9:00 and 10:30. Come ready to WOD to a 12 Days of Christmas themed WOD.

Our CFJ Anniversary and Christmas party will follow the 10:30 WOD. Please bring food to share. We will be exchanging gifts Dirty Santa style, so bring a ~$10 gift if you want to get in on the gift stealing giving!


“12 Days of Christmas”

1 Rope Climb
2 Handstand push-up
3 24″ Box Jumps
4 Pull-ups
5 Burpees
6 Toes to Bar
7 Wallballs (20#/15#)
8 KB Swings (55#/35#)
9 Overhead Lunges (per side, 45#/35# Plate)
10 Front Squats (95#/65#)
11 Hang Power Cleans (95#/65#)
12 Power Snatches (95#/65#)

Compare to December 21, 2013

Perform just like the song:
4-3-2-1 and so on.

Always start with the new movement and work your way back down.

In case you are wondering, the reps total are as follows:

rope climb = 12
handstand push-up = 24
box jump = 30
pull-up = 36
burpee  = 40
toes to bar = 42
wall ball = 42
kb swing = 40
overhead walking lunge = 36
front squat = 30
hang power clean  = 22
power snatch = 12

  1. MarkDGoff says:


  2. Matt Z. says:

    Thanks for the party – was great.

  3. Jesse G says:

    53:01 Rx’d
    Minus ten minutes and plus 1 Rx since last year
    Lots of fun at CFJ today during both WOD and party. Hope everyone has a great Christmas holiday.

  4. Tanya Favara says:

    Scaled to 1 abmat Kip HSPU & 20″ box
    All reps on bar with thumb around….one day soon this will be more comfortable & efficient .
    Merry Christmas!!

  5. Brett Christensen says:

    36:20 Rxd solo because I had to work this morning.

  6. Bobby says:

    WOD: 41:44 Rx
    BS: 5×5 @ 275#
    FS: 5×5 @ 205#

  7. Robert says:

    51:55. I “froning’d” out n the ropes today. Gotta learn/work that skill. Merry Crimmus errbody. Be safe. Carry your guns. Lock your cars. All that Jazz.

  8. Wilks says:

    Abmat HSPU’s

  9. John Phillips says:

    Scaled rope climbs, handstand push-ups and pull ups

  10. stefgatlin says:

    45:26 – Rx
    No repped and redid a few lunges because knee didn’t touch the ground – worst part of the WOD!!! Used the thumb around grip on all T2B today. It’s surprising how much easier it is on my hands! Still doesn’t feel normal yet, but I’m getting there! Great day with great people!

  11. jkeel 40/5'9/175ish says:

    37:12 I think

    Strict HSPU
    24″ box
    20# ball
    55# kb
    95# barbell mvmts

    Unbroken through the 9’s.
    Only broke the 10’s in the last round.
    11 and 12’s broke.

  12. Justin Harrison says:

    Started in 3rd heat, did not see start time. Finished at 60:12 Rx

    Thanks to everyone who came to and provided for the Christmas party!

  13. Kim says:

    Got rope climbs with different for me foot work. Less rope burn for sure.
    HSPU 1 abmat
    20″ box steps
    Kpu& t2b with thumb around bar.
    Power snatch @53#
    So much fun!

  14. Shea says:

    11:40 min PR from last year + I didn’t use an Abmat for the HSPU this year.
    20″ box & 14# ball (I didn’t even look at the Rx’s on these). Everything else rx’d.
    Thanks for the super party J&J–great food (nice job on the BGE JD-as always!) & lots of fun. Merry Christmas everyone!

  15. Sam says:

    40mins give or take a few seconds or so? Everything Rxd except used a 20# ball and 24″ box . Slower than last year.
    Fun stuff

  16. Ashleigh says:

    45:36 rx’d
    7+ minute PR from last year. probably had something to do with the fact i went in the correct order this year.

    need to learn the more efficient method of climbing the rope.
    no abmat.
    worked new thumb over grip.. gonna take a while to make this adjustment.
    no rep/redid some WBs.
    PS were singles.

  17. Scott Gatlin says:

    47:44 heavily scaled. Snatches scaled to PC at 95#. HPC and FS AT 65# all unbroken. OHWL scaled to walking lunges with 15# kbs over each shoulder. Kb 1,5 pood, Russian. HSPU scaled to hr push-ups.

    Merry Christmas, tribe. You folks make me proud.

  18. […] Compare to December 20, 2014 […]

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