12 Days of Christmas l 12.14.13

EvilSanta

Let the WODs of the Season begin! Today’s installment is 12 Days of Christmas, originated by our friends at  CFBN. The 12 Days of Christmas will run at the 7 a.m. MetCon, Indoor Rowing Boot Camp and CrossFit Women, and 9 a.m. MetCon. The 8 a.m. CrossFit Boot Camp, Strength & Power and Open Gym will run standard programming.

Save the date for the upcoming WODS of the Season: Winter Wonderland, Saturday, Dec. 21 l Christmas Gone Bad, Tuesday, Dec. 24 l Countdown to 2014, Tuesday, Dec. 31.

12 Days of Christmas

1.) Deadlift (275# / 155#)
2.) Box Jump 24″ / 20″)
3.) Knees to Elbows
4.) Ring Dips
5.) Wall Ball (20# / 16#)
6.) Burpees
7.) Pull-Ups
8.) Sit-Ups
9.) Double-Unders
10.) Kettlebell Swings (50# /30#)
11.) Goblet Squats (50# / 30#)
12.) 100m Row (12 x 100m = 1200m total)

This workout will be done like the song “12 Days of Christmas”
Start with 1 Deadlift, then…
2 Box Jumps and 1 Deadlift, then…
3 Knees to Elbows, 2 Box Jumps, and 1 Deadlift, etc…

Strength & Power:

Snatch: 2/60%, 2/70%, 2/75%, 1/80%, 1/85%, Heavy single
Clean & Jerk: 2+1/60%, 2+1/70%, 1+1/80%, 1+1/85%, Heavy single
Back Squat: 3/75%, 4 x 3/80%
SLDL: 5 x 3

Posted in Arlington Heights WOD, CrossFit Women WOD, WOD.