Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

WOD:
12 Days of Christmas:
1 Clean & Jerk (155 lb./105 lb.)
2 Bar muscle-ups (or 2 chest to bar pull-ups)
3 Box jumps
4 Hang snatches (full) (95 lb./75 lb.)
5 Burpees
6 Push presses (95 lb./65 lb.)
7 Squats
8 Toes to bar
9 Wall balls
10 Pull-ups
11 Hand stand push-ups
12 Front squats (155 lb./105 lb.)

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_________

LEANFIT & DE:
12 Days of Christmas:
1 Clean & Jerk (95 lb./65 lb.)
2 Pull-ups
3 Box jumps
4 Power snatches (65 lb./35 lb.)
5 Burpees
6 Push presses (65 lb./35 lb.)
7 Squats
8 Toes to bar
9 Wall balls
10 Pull-ups
11 Push-ups
12 Front squats (95 lb./65 lb.)

Post time to comments.

Media:
Thursday WOD, December 24, 2015

6 thoughts on “Thursday WOD, December 24, 2015

  • December 24, 2015 at 9:39 am
    Permalink

    RX version at #195 for C&J and FS / #115 for hang full snatch and PP: 36″ box, bar facing Burpees and C2b
    Longest worstest bestest workout of the year
    Bring on the cookies

    37:16

  • December 24, 2015 at 10:05 am
    Permalink

    WOD: 31:15 RX (tried for 29:00. Didn’t happen…)

  • December 24, 2015 at 12:00 pm
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    Outlaw 12 days version as mentioned by R4. Absolute beatdown.
    45min and change.
    Still exercise drunk 4 hours later…

    Hi Kenny. Please clarify which wod…..
    Shupe RX- or Outlaw RX +

  • December 24, 2015 at 5:55 pm
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    Hi Kelly. I did the Crossfit Kids Shupe RX-. So I’ll be sitting at the kiddie table for Christmas dinner tomorrow.

  • December 25, 2015 at 7:59 pm
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    Haha, great time on that wod anyway Kenny

    Merry Christmas all

  • December 27, 2015 at 8:38 pm
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    32:06 – kiddie table RX

Comments are closed.