WOD Blog

Tue, Dec 24 2019

Luke F
Merry Christmas CF family!
(Good job Pete!)

Happy Birthday Noelle
Most Recent Benchmark:
Baseline on Sep 25, 2018 (517 days ago)

12 Days of Christmas


Chipper: Time
Warm up

WOD:
Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round.

Ex. On the 1st day of Christmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Christmas my coaches gave to me, 2 Thrusters and 1 SDHP; on the 3rd day of Christmas, my coaches gave to me, 3 Push Press, 2 Thrusters, and 1 SDHP; continue with 4 Power Cleans, 3, 2, 1 etc.

For Time:

1 Sumo Deadlift High Pull (75#/55#)
2 Thrusters (75#/55#)
3 Push Press (75#/55#)
4 Power Cleans (75#/55#)
5 Power Snatches (75#/55#)
6 Kettlebell Swings (53#/35#)
7 Pull-ups
8 Knees-to-Elbows
9 Box Jumps (24″/20″)
10 Double Unders
11 Burpees
12 Overhead Walking Lunge Steps (45#/25# Plate)

0% 0%
TodayAll Time

Pete F32:01 Rx At CrossFit 309 in Peoria , IL. Merry xmas y’all!
Sarah Yar32:48 Rx
Debbie34:47 Rx
Thera40:49 Rx extra round
Andy41:58  45/44/steps
Cathy28:58  RX except pullups (ring rows)
Leila41 ;12  mod. 45#

(541)961-9936
710 NE 3rd St, Ste B, Newport, OR 97365 (view larger map)