12 Days of Christmas

The 12 days of CrossFit Christmas to be performed just like the song. One, then two and one, then three and two and one, etc. Have fun and Merry Christmas.

Day 1: Handstand Push-up

Day 2: Strict Pull-ups

Day 3: Cleans (95/65)

Day 4: Cartwheels

Day 5: Burpees

Day 6: Pledge Push-ups

Day 7: Knees to Elbows

Day 8: Box Jumps

Day 9: Mountain Climbers

Day 10: Kettlebell Swings

Day 11: Thrusters (95/65)

Day 12: Turkish Get-ups

Pyramid of Pain

Warm up:

Mobility Movements

For time:

50 Ab Mat Sit-ups

40 Wall Ball

30 Broad Jumps (6')

20 Overhead Squats (85/55)

10 Handstand Push-ups

20 Push Press (85/55)

30 Ring Dips

40 Clapping Push-ups

50 Pull-ups

Full Range of Motion Handstand Push-ups

Mark showing us how to get all the way down on a true HSPU

KB Cards

Hold a Kettlebell for the entire deck of cards

Aces are 15 reps

Face cards are 10 reps

Spades = Push Press

Hearts = Kettlebell Swings

Clubs = Waiter Walks

Diamonds = Sumo Dead-lift High Pulls

Partner L-hold

With a partner complete 150 Push-ups

One person must hold an "L" on the rings while the other is working

Max Front Squats

Max Push-ups

Max Sit-ups in 2 Minutes

Max Front Squat

Filthy Fifty after Paleo

For Time:

50 Box Jumps

50 Jumping Pull-ups

50 KB Swings

50 Walking Lunges

50 Knees to Elbows

50 Push Press

50 Back Extensions

50 Wall Ball

50 Burpees

50 Double Unders

Explosive Force

Pre WOD:

Tabata Hollow Body Holds

Tabata Plank Holds

AMRAP in 12 minutes:

2 Clapping Pull-ups

4 Clapping Push-ups

6 Broad Jumps (6 feet)

Grace after Paleo

Grace

30 Reps for Time

Clean and Jerk

"Easy Day"

100 Double Unders

then.....

30-20-10

Hamstring Push-ups

Waiter Walks (44/35)

Push Press (45/35)

Weighted Sit-ups

Wednesday Workout

500 Meter Row

50 Wall Ball

40 Tuck-ups

30 Strict Pull-ups

20 Cleans (135/95)

10 Turkish Get-ups (44/35)

Snatch Grip Dead-lifts

Every minute on the minute for 20 minutes:

5 Dead-lifts with snatch grip (155/115)

5 Toes to Bar

5 Ab Mat Sit-ups

100's with a Partner

With a partner complete

100 Burpees

100 KB Swings

100 Push-ups

100 Pull-ups

100 Wall Ball

100 Double Unders

One person working at a time

Teammate not working must hold the bottom of a squat

Welcome Back Stash!!!

Great to have you back in the gym