Saturday, December 17, 2011

The super-efficient crossfit elves stopped by CFPV a week early!

 

 

“The 12 Days of Christmas”

1 Burpee

2 Push press

3 Front squat

4 Hang power clean

5 Deadlift

6 Box jump (24″/20″)

7 Pull up

8 Push up

9 Sit up

10 Air squat

11 KB swing (55#/35#)

1200′ Run (400m)

Prescribed barbell weight is 95# for the men and 65# for the ladies. This WOD is performed like the song is sung. The run is only done once and the single burpee will be done twelve separate times total.

11 Comments

  1. Drew
    December 16, 2011

    I’VE BEEN WAITING FOR THIS WOD!!!!

    Reply
  2. Drew
    December 16, 2011

    Well now it seems like I might not make it!! Ba humbug!

    Reply
  3. Dan D.
    December 17, 2011

    21:32 (i think) RX +holiday sweater and hat

    Reply
  4. Pete
    December 17, 2011

    20:27 Rx

    Reply
  5. Drew
    December 17, 2011

    20:32 Rx

    Reply
  6. candie
    December 17, 2011

    See you at 1:45p

    Reply
  7. Jamie
    December 17, 2011

    20:33 Rx
    Happy Birthday Dan! Your sweater and hat made today’s WOD so much better and definitely put me in the holiday spirit!

    Reply
  8. Elizabeth
    December 17, 2011

    24:27 Rx

    Reply
  9. Dan D.
    December 17, 2011

    thanks Jamie! glad you enjoyed it

    Reply
  10. Kamal
    December 17, 2011

    28:06 (green band/step ups)

    Reply
  11. Dan D.
    December 19, 2011

    21:27 rx (i was close)

    Reply

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