OPEN GYM 9AM-NOON
“12 Days of Christmas”
1 Muscle Up
2 Jerks (135/95)
3 Front Squats (135/95)
4 Hang Power Cleans (135/95)
5 Deadlifts (135/95)
6 Burpees
7 Toes to Bar
8 Box Jumps (24/20)
9 Wall Balls (20/14)
10 Pull Ups
11 Handstand Push Ups
12 Ounce Beer (Or Kettlebell Swings (53/35))
Performed like the song: 1 Muscle Up… then 2 Jerks, 1 Muscle Up… then 3 Front Squats, 2 Jerks, 1 Muscle Up… and so on.
Post Times to Comments.
2 mike time trial
14:50 (target 15min) BOOM!
Woohoo! Merry Christmas to us! 2 miles – 14:50!!
34:52 rx – the 12oz beer was definitely the hardest part
Nice run ladies!!!!
41:06 85# pull up and ring dip for muscle up. Love this one! Merry Christmas everyone 🙂
38:31 65# Pull up and Ring for MU and Handstand Hold.. Merry Merry! See you Friday!
12 days of Xmas: 43:49 RX. Awesome way to start Christmas Eve! Merry Christmas everyone.
12 Days: 33:51 (MUT, 55#, red band PU, 10# WB, HS holds). Super fun workout.
2 mile run afterward at Weston High track, which turned into 1 mile run. 7:11. Sub 15 for 2 might be aggressive but going to try a redo this weekend.
Happy holidays and new year everyone!
This was a strange day. I did the endurance 2.0 mile run in 14:52 which was about a minute faster than I would have expected for that distance and the feeling of my pace. Then I did the 12 days in 31:46 which is a fast time and I am always middle of the pack to even being in the slower half of the group so that also doesn’t make sense. I am pretty sure I did all the reps but even taking into account that I did MU transitions, sit-ups instead of Toes-to-Bar (after the first time since it was too hard on the shoulder), red band assisted pull-ups, and two abmats for the HSPU, I would not have expected to be done in that time. I did manage to do all the barbell sequences unbroken and without putting down the bar at 95# and that was huge.
So, if I somehow ran shorter or missed some of the reps, it was inadvertent and I apologize to myself.
Despite all of that discussion, I enjoyed the morning at DCF and wish all of you all the best in this holiday season.
45? 85# pull up and dip for muscle up
39:20 (sub SPU/RD for MU)
Happy Holidays Daybreakers!
38:45 Rx on Bear Lane with Ken K (40:15 Rx)
And bear lane time trial, up and down bear lane twice, 14% ave grade, 1/2 mile long. 21:20
32:13 bar mu and 85#. Fun! Dustin your green tights are amazing!
Thanks Erica… Real men wear tights 😉
40:20 rx… .had a 3-4 min break in there to tape on grips after a nasty rip on the pull-ups… taped up and finished. merry christmas everybody!!!
In California for 5 days and bumming I missed today’s WOD. Think I’ll just skip day 1-11 and do day 12 a few times!
ha! Great post
37:31 (Dip+Red band strict pull up; 85#; 24″ step ups; red band strict pull ups; 3 ab mat HSPU; 53# RKBS)
2014 – 12 days of Modified Crossfit: 36:51 – started with 15# moved to 35# for Squat Snatch and push press; 75# HPCL & Deadlift; Knee hand release push ups; 35# then 45# RKBS; 10# WB; 12 Burpees.
12 Rounds for time of:
1 Squat Snatch, 135/95
2 BJ, 24/20
3 Push Press, 135/95
4 TTB
5 Hang Power Cleans, 135/95
6 HR Push ups
7 Dead, 135/95
8 GHDSU
9 KBS, 70/53
10 Lunges (10 each side)
11 Wall Balls 20/14
12 oz. Beer (Burpees)
36:25 rx. Ho-ho-holy barbell complex.
finally got to make this one up after missing it last week — 27:18 with 115# barbell, 24″ box jumps, 20# wb, 53# kbs
[…] Compare Scores HERE […]