12 Days of CrossFit Southie

  • December 19, 2012
  • By :
Brendon

Warm Up – 10 minutes
Hita few Turkish getup’s, get set up for the WOD try out a few movements and then hit it.
 
WOD – 45 min hard cap
12 days of CrossFit Southie
1 Thurster in a Burpee (115, 80)
2 Turkish Get ups (1.5/1; one for each arm)
3 Front Squats (115,80)
4 Clean and Jerks (115,80)
5 GOLDEN SWINGS (1.5/1)
6 SDHP (115,80)
7 Clapping Pushups
8 Knee To Elbows
9 Kipping Pullups
10 Lords of Leaping (30,24)
11 Overhead Squats (115,80)
12 HSPU’s

For each day. you complete the # of reps and work your way down the list, just like the song.  After completing the Thruster in a Burpee proceed to the next day.  For example on day 5 you would do 5 kb swings, 4 clean and jerks, 3 front squats, 2 turkish get ups and a thruster in a burpee and then proceed on to day 6. This is a tough wod, we can substitute and scale to make it doable for everyone.

23 Comments

  • LJ

    12/20/2012 @ 2:57 pm

    10 + 7 1pd for the TGUs – better than last year but still not good

  • Haley

    12/20/2012 @ 2:01 am

    29:31 rx

    SO happy tomorrow is a rest day

    • Andrea

      12/20/2012 @ 2:50 am

      I thought we were doing Murph tomorrow?! you promised!

      • Shamwow

        12/20/2012 @ 4:32 pm

        Clovis?

        • haley

          12/21/2012 @ 3:38 pm

          ROWvis?!?!

  • Julie Arthur

    12/20/2012 @ 1:52 am

    36:00rx

  • Crowley

    12/20/2012 @ 1:14 am

    42:24 rx

  • Andrea

    12/20/2012 @ 12:54 am

    30:34rx. Shoulders are just done from past couple days.

  • Emily

    12/20/2012 @ 12:40 am

    41:21.
    That was creative…

  • Bish

    12/20/2012 @ 12:24 am

    33:40

    Not fun

  • James

    12/19/2012 @ 8:42 pm

    45:35rx….sub 30 is wild

  • Alec

    12/19/2012 @ 8:23 pm

    My 28 minute premonition for Goose was right! Sick time dude.

    40:48 Rx. Went in with a pace thinking I’d be around 30 minutes, then that estimate kept slipping…

  • Goose

    12/19/2012 @ 8:06 pm

    27:59 – faster every year

    • Schurko

      12/19/2012 @ 8:56 pm

      you’re a sick-o.

      Gill P crushed this morning as well!

    • Kenny "F'n" Powers

      12/19/2012 @ 9:28 pm

      awesome work! been waiting to see your time. Crush city

  • Gambee

    12/19/2012 @ 7:41 pm

    WOD: 47:44. I was moving efficiently and I am kind of surprised I didn’t get under 45 mins.

  • Will

    12/19/2012 @ 3:04 pm

    Finished in 45:00 on the dot. Was pacing nicely, pretty much everything unbroken until the HSPUs. Shoulders were smoked at that point and it’s not really an ideal movement for a tired 6’3″, 210 lb guy with lanky arms. I think I spent like 7-8 mins to get 9 with an abmat and I had to slip a plate under the abmat for the last 3. Cruised through the rest to finish at the buzzer.

  • Kenny "F'n" Powers

    12/19/2012 @ 2:35 pm

    44:24 – thought I was RX but then realized, at the end, i was using a 1.25 pood…
    nice work on sub 40’s to all…and to all a good night!

    “Everyone wanted a piece of my shit. Just a man with a mind for victory and an arm like a fucking cannon. But sometimes when you bring the thunder, you get lost in the storm. ”
    -K mother fukin P

  • dudley

    12/19/2012 @ 2:19 pm

    38:09. i did not enjoy the 6th day of crossfit southie

    • Shamwow

      12/19/2012 @ 3:20 pm

      I back that.

  • Schurko

    12/19/2012 @ 1:22 pm

    43:17 RX. That was lovely.

  • JWhite

    12/19/2012 @ 1:20 pm

    Jumped in the 5:30am Class,
    12 Days – 35:15, got slowed down on OH Squat. Last year only got through 11 rounds + 12.

  • Gambee

    12/19/2012 @ 4:47 am

    http://crossfitsouthie.com/12-days-of-crossfit-southie#comments

    love the comments…a lot of burnt toasties looking forward to this 1 years ago

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