SKI WEEKEND
The fall weekend was such a success we decided to plan a follow up trip to Killington, VT for a ski weekend! We have the house for 3 nights, February 1st-4th (Thursday-Sunday). Families and non-skiers are welcome too. The cost for the weekend is $250/person. To reserve a spot click HERE. The spots will go to the first 20 sign-ups. In the event that more than 20 people are interested we will book a second house.
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.
Warm-up
Grab a barbell and a lighter kettlebell
Run through the workout from day 12 down:
12 HSPU or Regular Push Ups
11 OHS or Front Squats (ath-letes’ choice)
10 Squat Jumps
9 kipping pull ups or kip swings
8 Knees to Elbows
7 clap or regular push ups
6 sumo high pulls
5 Kettlebell Swings
4 Front Squats
3 Clean and jerks
2 Turkish Get up – drill this movement here
Then put some weight on the bar and try the thruster and the burpee.
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
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.
12 Days of CrossFit Southie 12/19/16
12 Days of Crossfit Southie 12/16/15
12 Days of Crossfit Southie 12/18/14
12 Days of Crossfit Southie 12/20/13
12 Days of Crossfit Southie 12/19/12
Extra Work
For 15 Minutes
1. 15/12 Cals Ski Erg
2. 1 Heavy Deadlift (90-95%)
3. Rest
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