The 12 Days of CrossFit Southie

 

We are part of such an amazing community!

WOD
12 days of CrossFit Southie
1 Thruster 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 (24,20)
11 Overhead Squats (115,80)
12 HSPU’s

L2 (95,65); (1/.75)
L1 (65, 35); (.75/.5)

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.

10 Comments

  • nicole d

    12/21/2012 @ 2:09 am

    10 full days, then 11 OHS and 2 box jumps, I think…
    L2 except for those OHS, I gave in and picked out a PVC!
    that was a tough one, ugh!

  • James Saunders

    12/20/2012 @ 2:03 pm

    2011 – 10 full days + 9 @ L2 w/1.5pd Swings
    2012 – 10 full days + 23 @ RX w/1pd TGU

  • Kendra Kinscherf via Facebook

    12/20/2012 @ 3:01 am

    crazy workout tonight, but so much fun!

  • jason barrow

    12/20/2012 @ 1:49 am

    9 Full Days, Through 5 K2E’s on the 10th day (Rx, 45 min cap)

  • Kelly

    12/19/2012 @ 3:27 pm

    10+60, working with 40 minute cap. Scaled to .75pood, and 65#OHS, Rx everything else. I want those HSPUs next year.

  • Duff

    12/19/2012 @ 1:49 pm

    Got thru 11 full days + 12 HSPU and 7 OHS…the Christmas soundtrack was a nice (torturous) touch.

  • Haney

    12/19/2012 @ 1:36 pm

    2011 – 65/1PD 10+11
    2012 – 95/1PD 11+10
    2013 – RX FINISH

  • MikeJones

    12/19/2012 @ 2:14 am

    Happy camper, getting 12 at 11

  • Meg C

    12/19/2012 @ 1:12 am

    What’s the time cap on this? I remember doing it last year, but I didn’t capture the time cap.

    • Goose

      12/19/2012 @ 3:23 am

      45ish minutes depending on the cooperation of the class to get it started

Comments are closed.

X