Announcements
12 Days of Christmas WOD
9am and 10am Saturday Dec. 24th
CrossFit Templum – CrossFit
Warm-up
Prep all movements and explain format
Metcon
12 Day of Christmas 2.0 (Time)
12 Days of Christmas WOD 2.0
*Complete like the song*
1 – Clean and Jerk 185/125
2 – Muscle ups
3 – Strict Handstand Pushups
4 – Deadlifts 185/125
5 – Thrusters 95/75
6 – T2B
7 – Burpees
8 – Kettlebell Swings 70/53
9 – Box Jumps 24/20
10-Wall Balls 20/14
11-Shoulder to Overhead 95/75
12-Front Rack Lunges 95/75
12 Days of Christmas 3.0 (Time)
1 Snatch 135/95/65#
2 Toes to Bar
3 Thrusters 135/95/65#
4 Kettlebell Swings 53/35/26#
5 Cleans 135/95/65#
6 AbMat Situps
7 Shoulder to Overhead 135/95/65#
8 Box Jumps 24″/20″
9 Back Squats 135/95/65#
10 Wall Balls 20/14#
11 Double unders
12 Muscle Ups
*complete like the song*
*Who can go sub 20min?*
*Male RX 135
*Female RX 95
*Scaled 65
“12 DAYS OF CHRISTMAS 4.0” (Time)
FOR TIME*
Day 1 – 100m Run
Day 2 – Power Clean (185/125)|(135/95)
Day 3 – Burpees to a Plate (45/35)|(35/25)
Day 4 – DB Push Press (50/35)|(35/20)
Day 5 – Toes to Bar
Day 6 – Hand Release Push-ups
Day 7 – Plate Ground to OH (45/35)|(35/25)
Day 8 – Wall Balls (20/14)|(14/10)
Day 9 – Deadlifts (185/125)|(135/95)
Day 10 – Walking Lunges with Plate OH (45/35)|(35/25)
Day 11 – DB Thruster (50/35)|(35/20)
Day 12 – C2B Pull-ups RX/ Bar Muscle-Ups RX+
*Workout flows just like the song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.
“12 Days of Christmas Barbell” (Time)
For Time:
RX 75/55# RX+ 95/65#
Day 1 Deadlift
Day 2 Hang Power Cleans
Day 3 Front Squats
Day 4 Strict Press
Day 5 Back Squat
Day 6 Push Press
Day 7 Thrusters
Day 8 Squat Cleans
Day 9 Push Jerk
Day 10 Power Snatch
Day 11 Overhead Squats
Day 12 Sumo Deadlift High Pull
*Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.
12 Days of Christmas Home WOD (Time)
1- 100 yard run (no space? :30 sec high knees)
2- 5 yd bear crawls (10yds total)
3- standing broad jumps
4- candlestick roll ups (google it)
5- burpees
6- walking lunges
7- push-ups
8- sit-ups
9- mt. climbers
10- jump squats
11- Arm haulers (4 equals 1 rep)
12- Rock climbers (4 mt climber + 1 push-up + 1 rep)
*complete like the song*
Day 1
Day 2+1
3+2+1
4+3+2+1 and so on…
