2015 December 19 WOD

Posted: December 19, 2015 in Uncategorized

2015 christmas invite

We have free yoga at 8:00. 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!

WOD

“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 20, 2014

Perform just like the song:
1
2-1
3-2-1
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

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Comments
  1. slchampine says:

    45:10’ish
    Scaled rope/hspu

  2. Kimberley says:

    53:56

    3:1 short rope climbs
    A frame HSPU
    16″ box steps
    Seated RR
    Burpees
    Knee raises
    10# WB
    25# KBS
    15# OHL
    55# FS
    55# HPC
    45# PS

  3. Justin Harrison says:

    44:47 Rx

  4. Groves says:

    51:09 RX

    That’s 35 seconds faster than last year, and I scaled soooo much last year!

  5. Bobby says:

    WOD: 36:52 Rx
    Rope: 5 legless – the rest normal
    HSPU: strict
    BJ: a couple step ups – mostly jumps
    Pullups: unbroken
    Burpee: to 6″ bar
    T2B: unbroken 4 rounds – 3 broken
    WB: unbroken
    KBS: unbroken
    OHWL: unbroken
    FS: unbroken rounds 1&2 – broke last rnd 5/6
    HPC: unbroken
    Snatch: 3/1/2/1/2/1/2

    Back squat: 5-3-1+
    5 @ 275
    3 @ 315
    4 @ 355 pr 3 and 4 rep max

  6. H2 says:

    45:15
    3:1 short rope climbs
    A frame HSPU
    16″ box jumps
    Ring rows
    Burpees
    Knee raises
    10# wb
    25# kb
    15# OHS
    53# FS
    53#HPC
    Tried 53# .. Nope.. 33# PS 😁

  7. Tanya says:

    40:30
    I made it thru 12 snatches and had to stop to go get kid to ball
    KBS not completely vertical, 20″ box jumps, everything else rx’d.
    Very intentional on good positioning/movement esp of right shoulder and it feels great.
    Merry Christmas!!

  8. Sam says:

    35:00 Rx 5 minutes faster than last year. 45# KBS.

  9. Jesse G says:

    54:10 Rx

  10. Samuel Day says:

    33:15
    (I am still having shoulder problems so I had to scale it so that I didn’t use my shoulders.)

  11. jkeel 41/5'9/175ish says:

    Awesome day!
    Metcon:
    Started 2:05 behind.
    38:43

    Deficit HSPU for the majority
    24″ BJ
    20# WB
    55# KBS
    95# barbell mvmts

  12. Jay says:

    45:52
    Scaled Rope Climbs

  13. Tim C says:

    47:12
    Scaled Rope climbs and HSPU. Not sure of time last year but I know I scaled almost every thing last year.

  14. Shea says:

    39:41 Rx (I asked Jennie & she said 20″ box for da ladies) a few min faster than last year-yay
    Thanks for a fun day CFJ!

  15. Kent says:

    Trail run- 50 ish minutes; 3 1/2 miles.

  16. Melanie says:

    “12 Days of Christmas”
    Completed 54:50
    1 Rope Climb from floor 3 reps scaled
    2 piked push-up
    3 16″Box Jumps
    4 Pull-ups
    5 Burpees
    6 Toes to Bar
    7 Wallballs (10#)
    8 KB Swings (35#)
    9 Overhead Lunges (per side, 15# Plate)
    10 Front Squats (55#)
    11 Hang Power Cleans (55#)
    12 Power Snatches (55#)

  17. Joshua G says:

    WOD: 45:00

    Scales used: “angled” hand stand push ups, ringrows, knees to chest, 35# KB, 15# plate, 65# for all barbell movements.

    I had such a fun time with you guys at the Christmas party! Thanks for all you do; CrossFit is quickly becoming a “normal” part of life for me. 🙂

  18. Johnstone says:

    43:30 Rx

  19. Jennie says:

    Made up on Sunday, no time to wod Saturday
    34:00+/-:30…literally can’t remember my exact time
    All RX’d except KBS hair level

    All UB except snatches, 2nd round of cleans and 2 rounds of lunges.

    Left shoulder hurts.

  20. Betsy says:

    54:20

    1 Rope Climb- 3 reps scaled
    2 head to floor push-up
    3 23″Box Jumps
    4 Pull-ups for 4 rounds then ring rows
    5 Burpees
    6 Toes to Chest
    7 Wallballs (12#)
    8 KB Swings (35#)
    9 Overhead Lunges (per side, 15# Plate)
    10 Front Squats (55#)
    11 Hang Power Cleans (55#)
    12 Power Snatches (55# 4 rep, 8 reps at 45#)

  21. Kim says:

    53:41
    All of it was rx’d but hspu to 1 abmat
    Didn’t feel great(sickly) but showed up and finished.
    Very fun morning!!!

  22. Adam says:

    42:54
    Subbed pike push ups for HSPU

  23. Cara says:

    My time was somewhere between 55 & 56 minutes

    Rope Climbs: First 3 rds were scaled rope climbs until I finally remember how to climb the rope again for the remaining rounds
    20 or 25# Seated DB Presses – UB
    20″ Box Jumps – UB
    Pull-ups
    Burpees – UB
    T2B – I think all were UB
    14# WB – UB
    45# KBS – UB
    35# OHWL
    65# Front Squats
    65# Hang Cleans – UB
    55# Snatches

    Didn’t pay enough attention to the rx’d weights and should have. Did too much weight on the KBS and too little on the snatches. Would have forced myself to do the 10# more on snatches.

    This was somewhere between 11:32 and 12:32 pr on the time. I did do all rope climbs last time and did what I could on the HSPU. I also did less KB weight and OHWL weight last time, but 10# more on the FS and HPC.

  24. […] Compare to December 19, 2015 […]

  25. Bobby says:

    36:58 Rx – back locked up pretty bad half way through – (2015: 36:52, 2014: 41:44)

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