12 Days of Christmas W.O.D. Friday 12/13/19


12 Days of Christmas W.O.D. Friday 12/13/19

It’s that time of year again!!!


Coaches- due to the large number of movements and not much time to lead, consider having all classes grab their equipment first thing, then you physically walk through and demo every movement individually as the class follows you around the gym and completes 5 – 10 reps immediately after you demo of each, as part of their warm up… do a light stretch and then 3,2,1 go!

*Athletes- Two things. This is a long workout. Eat your Wheaties and have fun. If you do not finish, don’t worry about it. Enjoy the fitness and celebrating the holidays with your CFR family!

Now go complete just as if you were singing the song!

Start at 1, then 2-1, then 3-2-1, then 4-3-2-1 and so on until you complete the last round 12-11-10-9-8-7-6-5-4-3-2-1. Sounds fun, right? Ho Ho ho…

For time…

1 Clean and Jerk 135/95
2 Front Rack Stationary Lunges 135/95 R/L=2
3 Deadlift 135/95
4 Box jumps 24/20
5 Burpees
6 Pullups
7 Wall Balls 30/20
8 Toes to Bar
9 KB Swings 70/55
10 Hand Release Pushups
11 Ball Slams 30/20
12 Power Snatches 135/95

*Scale pullups 1:1 with banded or jumping pullups
*Scale pushups on a box or on your knees for convenience
*Scale toes to bar with high knees

Post total times! (for this workout, if you do not finish under the time cap, just place a 45:00 as your score!)