Holiday Hours
9am, 10am, 11am
Closed tomorrow!
VOLUME
A – Power Clean EMOM 6 x 2 (70%)
B – Back Squat 3 x 5 (55%)
TECHNIQUE
Power clean and jerk
12 Days of Christmas:
1 Power Snatch (95/65)
2 Burpees
3 Thrusters
4 Push-ups
5 Toes-to-Bar
6 Jumping Lunges
7 Wall Balls (20/14)
8 Kettlebell Swings (1.5/1)
9 Sit-Ups
10 Back Squats
11 Box Jumps (24/20)
12 Power Clean and Jerks
Post time to comments.
This time last year… Eileen wrote T’was the Night Before Christmas.
Special thanks to Luke for the video!
Luke – very well done! Thank you!!!
Is the earliest class 9am? Thanks and happy holidays!
What a wonderful video!
I know that there are only classes in the morning on Monday, but I’d love to do this workout in the afternoon (around 5pm) if any coaches are going to be at the box and want some company. Let me know…
@Katie- Correct, 9am is the earliest class offered tomorrow.
@No Talent A$$ Clown- I’ll be relaxing and opening presents then- sorry! Come in the am!
I am bummed I can’t do this tomorrow, but I’d get shot trying to leave the house to go to the box.
Found a little gym near my mother’s house where I was able to do this with some modifications. 6:26.
Happy holidays, everyone!
Question on the workout–
So you do this like the song right? So 1 power snatch you end up doing 12 times, 2 burpees you end up doing 11 times, and so on?
WOD@Panhandle CF in good ole Panama City, FL
Well…we were supposed to do the 12 days of Christmas but I don’t know if the coach changed his mind based on the number of drop ins or what but this is what we did instead
Pre-800 m run ( my thunder thighs were NOT moving)
Partner WOD
400 m Farmer carry 70/55
200DU/600 single under -guess what I did?
21-15-9 HSPU/TTB…I did KTE (this was I go you go)
And then all finished out with a 4K row.
Partnered up with a cool tatted up Navy Kat named Josh.
we finished this foolishness in 35:08
Merry Christmas! :) See ya’ll Wednesday!
I am sure that is a Paleo gingerbread house.
Great job on the video Luke and great job to Brian and JVu for putting it all together.
Merry Christmas everyone!
Much tougher than I thought!
Got into the 12th day, plus the bottom three movements.
Merry Christmas to all!
Volume:
A – 155-155-165-165-165-165 (went up b/c Randy peer pressured me)
B – 165-165-165
Conditioning – 25:38
Things got tough once the KBS entered the equation, and those back squats were no joke. Did my best to just keep moving.
Next year I propose a Chanukah WOD. Maybe an 8 min workout where we spin the dreidel to see which movement to do?
Thanks Luke for creating this video, you truly captured the day.
@Brett Raz- Correct. You start 1 power snatch. Then 2 burpees, 1 power snatch. Then 3 thursters, 2 burpees and 1 power snatch… and so on. Just like the song.
Thanks to everyone who came and went with the flow- it was pretty crowded! And it’s a crazy workout…. way to kick some butt while listening to Christmas music :)
Merry Christmas everyone!
205# on the clean and jerk. Need to get this up on weight. The clean is the part holding me back.
Metcon Rx 26:57. Had a good pace through 8 then died off bad towards in the end. Was struggling to stand back up.
Merry Christmas everyone.
Volume:
A – 6×2 @ 155#
B – 3×5 @165
12 Day of Xmas – 24:44
Subbed:
Squat clean for snatch
Russian KBS @ 2pood
24″ step ups for BJs.
Big thanks to Randy for coaching us despite coming in just to work out. We know you dont get too much time away from Ryker so we appreciate you helping us out.
What does a Jewish girl know about the 12 days of Christmas?? It’s f’ing hard !!!
@55 and 12 lb wall ball
28:42??
My legs are fried already
Cleans @ 205
BS @ 185
MetCon:
27:17. No big problem with the movements just wanted to finish under the cap and continue to move with good form. Took a little bit of time in between some of the movements to find equipment.
Jean 6:26 on this wod? That is an other wordly performance…
In Santa Fe, NM for the week so hit up a globo gym where I tried to pack in as much as I could in an hour since I’m not wodding tmro so here’s what we threw together:
A1.5 x 10 strict hspu
A2. 5 x 10 strict pullup @ bw
B1. 3 x 5 front squat at ~55% (185#)
B2. 3 x 5 behind the neck snatch grip push jerk @ 185#
C1. 5 x 10 black band resisted good mornings @ 115# (thanks for these Kurt! Loved them)
C2. 50 total toes to bar b/w gm sets
D. 4 sets
100 double unders
25 burpees
Rest = work time
TIMES – 2:00, 2:20, 2:45, 2:27
All du ubroken except round 3 (99+1). clearly I mailed it in on round 3 and got mentally soft on the burpees. This was a great mental toughness wod operating at 7000+ ft elevation. Once the feeling of helessness and hyperventilation subsides you just suck it up and die trying to keep pace when wodding at this altitude
@Jenn K,
Next year we do the 8 days of Hanukah!!
Fun 9am, i was glad that there weren’t more
days of Christmas! Merry Christmas
to all that celebrate!
Fun day – dragged my sister Angela in with me again since CrossFit Impact is closed today. Huge classes!!!
Metcon: 28:45
Rx except for 12# WB. Slowed down by the end with the box jumps, back squats and C&J. Not by the weight, just slow on all of those. TTB actually felt pretty strong on. I just need to get strong enough to string them.
Merry Christmas everyone!!! Time to go bake some cookies :o)
A1) EMOM 6×2 power clean @ 185#
B1) Back Squat 3×5 @ 195#
The only thing I find more ridiculous than this metcon, is that I actually found myself doing it solo, in an empty box, with no music this afternoon. Back tightened up on me around day 9 or so, making what should have been a light chipper a lot harder. Been having a lot of lower back pain spasms recently. Anyway—19:54. Merry Christmas.
Merry Christmas to everyone
The joy of brightening other lives, bearing each others’ burdens, easing other’s loads and supplanting empty hearts and lives with generous gifts becomes for us the magic of Christmas.
Finishing less than a minute behind Raz in any workout is nothing to be ashamed of.
Mirrored Randy’s weight for C&J and Back Squat (185# for both).
Finished the 12 Days of Christmas at 20:45…last two rounds were tough to keep moving.
Sad to say goodbye to a few I won’t have a chance to see later in the week…Thursday at Noon…be there.
Tear into the spice!
Merry Christmas to all!
Good luck Drew, I won’t see you.
The Ambassador and I worked out at CFNMB (north Miami Beach), former box of Carolyn who is a celebrity there!
Warmup- 4 rounds-
12 Wallballs
12 Ball slams
Fun warm up, it was no joke.
Then Front Squat- 3x max reps-
Rx men #225- I got 8, 6, and then gave up, my back is hurting.
WOD-
8 minute AMRAP
6 PP (#135), 12 KB snatch #55 (scaled to 1 pood).
5 rounds, 2 PP
Fun little burner.
The Ambassador and I did a little self-made torture yesterday in the condo gym, programmed by me:
10 rounds
10 pushups
10 situps
10 DB Thrusters (I did #30 per arm, she did #20)
Fun stuff! Took me just over 17 minutes, her about 15. The pushups were the hardest part.
12 Favorite things about CFC from today and everyday:
1) Our awesome community.
2) Our very talented coaching staff.
3) Our very happy and friendly front door staff.
4) How everyone cheers anybody/everybody on.
– Thanks everyone who cheered on my friend J.
5) That we can fill up both rooms even on a day before a huge holiday.
6) Rudy and Murph made an appearance.
7) Looking up mid wod and seeing Coach Steph dancing around.
8) Seeing Angie teach Kim how to do a clean and jerk mid workout.
9) Working out to Christmas music?
10) Some solid friendly competition.
11) No one puked!
And lastly;
12) I finished. 33:20 (whatever is on the board is wrong for me)
Happy Holidays Everyone!!
@ Alex: Not otherworldly; just an idiot. Unbelieveably, it did not occur to me to do it like the song. Funny, I had a feeling the whole time that I was missing something, too. Color me red.
Was going to go to CFKB(key biscayne) but the WOD was lame
My sis in law lives close to CFB(brickell) but they were closed today and tomorrow.
So had no choice but to go to my sis in laws gym and make heads turn as the gym was one of the biggest foo foo miami hi rise building gyms ever!
Made up my own WOD
10 rounds of
1 power clean
1 hang power clean
1 squat clean
10 push ups
Max pull-ups
Cleans were done with around 165 pounds
Pull-ups had to be done as dead hangs on a rock climbing grip apparatus crazy looking thing.
I was a drippy sweaty slob after this one and got many dirty looks, I loved it!
Gonna hit some box tomorrow not sure which one yet!
Merry Xmas!
Greetings all from Maui, Kacey and I did a variation of TDOX this morning at CrossFit Lahaina.
1 Burpee
2 Pull-ups
3 KB Swings (1.5/1)
4 Cleans (95/65)
5 Wall Balls
6 DUs
7 Push Press (95/65)
8 SDHPs (95/65)
9 Lunges
10 V-Situps
11 Pushups
12 Air Squats
Time 22:20. Was a bit of a cluster at this box, which comfortably holds about 12-15 people for a WOD, but there were nearly 30 today, so some were working outside and even inside things were just generally a bit tight. Since we got here late Friday night, every meal I’ve eaten has had at least some pork in it (including 10 slices of awesome awesome bacon for breakfast this morning after the WOD), so needless to say, it was good to get a sweat in. Now back to the buffet I go…
Fun day today!
6×2 Power cleans at 145#
3×5 back squats at 125# (miscalculated in my head so that was a little light)
Metcon 24:08
Happy holidays everyone!
@Terry L
For sure the eight days of Hanukah!! Xoxo
Did some vinyasa flow yoga this morning with my sis in Vegas. Pretty sweaty times, but fun, challenging, and definitely good yin to my CrossFit yang, if you know what I mean. And no JoeP that’s not what I mean. I think the instructor was impressed with my skills as a newbie, I rocked some head stands (pssh, easy) and some crazy contorted stuff even I was shocked I could pretzel into, then we finished with a frog pose and JK crushed that sh!t. Looking forward to taking some MelissaD classes when I get back to CFC. Merry Whatever Everytone!
Catching up on posts…
Power Clean EMOM 6×2 @185
Back Squat 3×5 @205
Metcon Rx’d @ 24:28
Everything was unbroken, but pretty miserable after the 10th day.
I hope everybody had a nice Holiday!
Forgot to post after finishing on Monday…
12 Days of [Brutal] Christmas WOD
55# used for barbell movements
1pood KB
subbed KTW for TTB
12# WB
16″ box
37:26
After suffering from a very unpleasant stomach bug and not eating for 3 days, I was pleased to just finish this. Around the 8th day I realized how weak (and likely dehydrated) I was. Just tried to keep a steady pace. Glad I finished.
Made this one up on Wednesday night. I love 20-25 minute chippers with a mixture of bodyweight and low weight/ high rep barbell movements. Unfortunately, I was pretty low energy tonight. Back squats were painfully slow and clean and jerks were paced too much in anticipation of the brutal squats.
Rx’ed: 22:05
Made this up the day after Christmas. Great workout after 3 days off. Defintely was on pace to finish sub 20 but by the 11th day I was gased.
21:54 rx’d
12 days of christmas done 12/26 after 2 days of good puerto rican food and sweets 0_o no bueno…
55# barbell
10#WB
1 pood KB
16″ box
KTE
30:5?
i was just happy i made cap time and skipped out on randy’s awful “frosty the snowman” toward the end.