8th Annual “12 Days of Christmas WOD” and Potluck Party! Saturday 12/23/17 9am-12noon
8th Annual “12 Days of Christmas WOD” and Potluck Party!
Saturday 12/23/17 @ CrossFit 580 Livermore, CA
9am – 12 noon
Wear your best Holiday Costume and bring a holiday dish/beverage!
[youtube height=”HEIGHT” width=”WIDTH”]https://www.youtube.com/watch?v=wPIz47FSaLY[/youtube]
CrossFit WOD
HOLIDAY WOD
“12 Days of Christmas”- Barbell Style
Partners Edition (Teams of 2)
(M-115#/F-75#) RX
(M-135#/F-95#) RX+
1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder Press
5 Back Squats
6 Push Press
7 Thrusters
8 Squat Cleans (from the ground)
9 Push Jerks
10 Hang Power Snatches
11 Overhead Squats
12 Sumo Deadlift High Pulls
*Each team gets one of the following:
barbell (M-115#/W-75#):
Partner 1 does 1
Partner 2 does 2-1
Partner 1 does 3-2-1
Partner 2 does 4-3-2-1
etc, until
12-11-10-9-8-7-6-5-4-3-2-1
*You have the choice of performing the Single Player Boot Camp version.
BootCamp WOD
HOLIDAY WOD
“12 Days of Christmas”
1 KB Deadlift AHAP
200 Meter Run
3 DB Push Press or HSPU
4 Box Jumps
5 Abx Sit Ups
6 Burpees Broad Jumps
7 Wall Balls
8 Overhead Walking Lunges (M-45# / W-25#)
9 KB Swings (1.5/2 pood)
10 Dynamic Push Ups
11 Toes to Bar
1200 Meter Row
*Just like the song.. First day of Christmas 1 deadlift. On second day of Christmas 200 meter run and 1 deadlift.