“Twelve Days of Christmas” « CrossFit Auckland

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“Twelve Days of Christmas”

December 19, 2009 — alexporter

Workout courtesy of CrossFit Santa Cruz

12 Days of Christmas, for time: Just like the song goes, perform 1 Clean & Jerk. Then 2 Deadlifts and 1 Clean & Jerk. Then 3 Burpees, 2 Deadlifts and 1 Clean & Jerk. Then… You get the idea…

1-Bodyweight Clean and Jerk
2-Bodyweight Deadlifts
3-Burpees
4-Pull Ups
5-Box Jumps
6-Wall Balls
7-Kettlebell Swings
8-Jumping Dips
9-Push Ups
10-Hip Extensions
11-GHD Sit Ups
12-Bodyweight Front Squats

Post time and loads to comments.

Posted in Fitness. Tags: Box Jump, Burpee, Clean & Jerk, CrossFit, CrossFit Auckland, Deadlift, Dip, Front Squat, GHD, KB Swing, Kettlebells, Pull Up, Push Up, Wall Ball. 10 Comments »

10 Responses to ““Twelve Days of Christmas””

Mon Star Says:
December 19, 2009 at 7:03 am
Jingle all the way
Rev Says:
December 19, 2009 at 9:36 am
That WOD has my blessing, It friggin rocked! Ha!
Rogue Says:
December 19, 2009 at 9:41 am
With ya there Rev, what a cracker!!!
Shawn Says:
December 19, 2009 at 10:30 am
Great work out! Even this grinch enjoyed it…Roll on New Years and the 365 days celebratory work out. Never thought xmas carols could be this much fun.
MIke Says:
December 19, 2009 at 11:00 am
Did you sing while you’se were all doing it…?
Rogue Says:
December 19, 2009 at 12:25 pm
On the twelfth day of Christmas, Crossfit gave to me….

12 Physio Appointments
11 Metres of strapping tape
10 Handstand Push-ups
9 Kilo’s Lost
8 Kilo’s Gained
7 Pukie Patches
6 Rock Hard Ab’s
5 Protein Shakes
4 Buckets of Chalk
3 Pairs of Gym Shoes
2 Ripped Hands..

…… And an AWESOME Crossfit Famileeeeeeeeeee
igolfinstruction Says:
December 19, 2009 at 12:44 pm
mahahahahhah nice work becs!!! i mean ROGUE! sounds like a terminator movie!

whos that dude in the pic?? 6 what???
alexporter Says:
December 19, 2009 at 2:07 pm
Scaled/Subbed:
Freda 36:02
Shawn 33:04
Rev 29:56
Michelle L 30:43
Quincey 34:53
Byron 26:54
Rogue 28:35
Dave S 34:28
Ben M 28:24
Huggy 21:33

Rx’d:
A.P 36:03
Magnum 29:36
Vann 30:38
Monty 37:19

Congratulations to Byron for getting his first Muscle-Ups, and multiples at that!
alexporter Says:
December 19, 2009 at 2:10 pm
This WOD hurt just as much as I remembered. Paid close attention to strict form throughout – nothing sloppy all workout, no missed reps, all with surgical precision… hence, the pain.

Time: 36:03
75kg BB, C2B PUs, strict C2G burpees and push-ups, 75cm box, 32-40kg KB
Lukey Says:
December 21, 2009 at 6:16 pm
WOW!! Alex grate standard set!
Ill give it a go tomorrow!!! the front squats are gona be a killa!!!!!!!!!!!!!!