'12 Days of Christmas' WOD from CrossFit Southie
“No person should ever go through life without seeing the true strength their bodies are capable of.”
Merry Christmas, everyone! I hope everyone is having an AWESOME break from work, school, traveling - and you name it! As you know, the holidays are always a slow time, filled with lots of potential booze, sugar, and a lot of sitting around. Remember, it's up to you to stay active, maintain those goals, and set positive habits going into the new year, so let's get to another great workout, just in time for the holidays, and filled with holiday spirit!
This #WODoftheWEEK comes to us from CrossFit Southie, who has been doing this particular holiday WOD for several years now, and although everyone, has their own version of a 12 Days of Christmas workout, this one is very special and individualized to CFS!
Let's get to it.
- From CrossFit Southie's Blog:
"12 DAYS OF CFS"
The much anticipated 12 Days of CrossFit Southie WOD will be run today during all scheduled classes. I created this workout back in 2008 and gave the workout to Patrick Padgett in a card as a Christmas present that year. This is one of my favorite memories of our friendship, as we battled this WOD out together every year up until a few years ago. I know he will be right by my side again this year pushing me to move faster than ever.
Amy and I also started doing it with our personal training clients years before CrossFit Southie existed and was the first in this format that as far as I am aware. Since we have seen other versions floating around, but this one is authentic to CFS! Year after year and a great test of progress. It is great to see a lot of people giving it a first time go, and then others coming back for a second and third time and even my 10th time!
Looking forward to kicking off the holiday season right with the 12 days and hope you all will join us, all are welcome.
- Goose (Box Owner - CFS)
For more info on CrossFit Southie, please visit their website at: www.crossfitsouthie.com
#WODoftheWEEK
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 KB SWINGS (1.5/1)
6 SDHP (115,80)
7 Clapping Pushups
8 Knee To Elbows
9 Kipping Pull-ups
10 Lords of Leaping (24,20)
11 Overhead Squats (115,80)
12 HSPU’s
Level 2 (95,65); (1/.75)
Level 1 (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.
Did someone order gainz for Christmas?
Not going to sugarcoat this one. It was damn tough, and the Turkish get-ups got to me really fast throughout the whole workout. Luckily, I had Tony behind me to push me through, but this is easily a 30-40 minute workout and somewhat of a massive grind. The point of this one was to obviously keep moving, but it definitely shook me to my core and took a lot of willpower to trudge through.
Tackle it, write it down, do your own boxes 12 Days of Christmas workout, but in terms of who and what CrossFit Southie is known for (tough programming and a competitive edge) this is a great workout to write down, save, and look forward to only having to do it once a year.
You might want to think about taking an off-day tomorrow, too.
Merry Christmas, people! Hope to see you in 2018 on a future tour and thank you for being part of our tight-knit community. Any other questions, comments, or concerns, you can reach me down below.
- Cam // cam@voyedgerx.com
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