The much anticipated 12 Days of Christmas:
1 handstand push-up (or scaled equivalent)
2 toes to bar
3 pull-ups
4 push-ups
5 sit-ups
6 lunges
7 air squats
8 double-unders
9 deadlifts
10 power cleans
11 front squats
12 push jerks or push presses.
The pattern is just like the song. 1 on the first round, 2+1 on the second round, 3+2+1 on the third round. The barbell lifts in the later rounds are all done with the same weight, so choose wisely. I’m thinking a good Rx weight would be 135 pounds for men, and 95 pounds for women.
***Just a reminder that our potluck lunch will be starting at 12:30 pm today. If you don’t have time to make a dish, bring a non-perishable food item or three that we will donate to charity. See you there!***
Thanks and congrats to all who came out to celebrate the 12 days of Christmas with us.
21:36 rx’d
I was with you in spirit doing this WOD at home today – 25:00. Modifications: HS PU with feet up on basement stairs, jumping pull ups, DL’s with 55# KB, power cleans with 25# DB’s, goblet squats with 25# DB, push jerk/push press with 25# DB.
I wish I could’ve been there today, but too much to finish prepping for my family Christmas celebration.
Merry Christmas, everyone!
Awesome, Shelley! There was a great turnout today at the gym, and although it was a bit chaotic with so many barbells, it went pretty smoothly.
I used 135# for the barbell work, which got kind of heavy for the push presses. The front squats got old pretty quickly. The last round was neck and neck with Earl, but I no-repped myself on the last HSPU, and he squeaked by. 26:04 rx’ed.
Thanks to everyone who brought delicious dishes for the potluck this afternoon, and also for being part of our community!
What a hard, fun workout! And to make everyone fit for the 9 am workout was great!
Thanks to Kristie for bringing me some of the delicious deserts you guys made!
Merry Christmas everyone!
Thanks Kelly for sharing the genius of the 12 days of Christmas.
I think we might have a new Christmas tradition – including the pot luck, of course.
Thanks to all the people who made us some delicious food. I think there are a few people interested in trading recipes.
For the workout, I used 95#. It took me 31:53. Up to round 11, things were going so well. Then the front squats happened – very arduously.
Nice job, Shelley, on doing it at home. It would have been tough to keep up the pace by yourself.
If you want to post your recipes, post them here: https://crossfitsteinbach.com/recipes/.
Hello 12 Days of Christmas! I did this one at home today, 33:00, with some modifications. Wish I could have been there to do this with you guys. Merry Christmas everyone!!