12 Days of CrossFit Southie – CompetitorWOD

Dec 19th, 2016

Category: Competitor

12 Days of CrossFit Southie – CompetitorWOD

Games Training

Games Training

The much anticipated 12 Days of CrossFit Southie WOD will be run today during all classes. I created this workout back in 2008. I gave this workout to Patrick Padgett in a card as a Christmas present that year and it is one of my favorite memories of our friendship, as we battled it out together every year up until last year. 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. I have seen other versions floating around, but this one is authentic to CFS! Year after year, 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.
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
With General Class

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

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.

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12 Days of Crossfit Southie 12/19/12