12 days of CrossFit Southie

Dec 23rd, 2010

Category: CrossFit

12 days of CrossFit Southie

Return of the Mac

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 (24,20)
11 Overhead Squats (115,80)
12 HSPU’s

L3 (95,65); (1/.5)
L2 (65, 45); (1/.5)
L1 (45,25); (1/.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.

DISCUSSION 11 Comments

  1. Resources 05/09/2011 at 12:00 pm

    My Recommended Websites…

    […]some new websites on the web we love, even if they are not related to ours. Check them out[…]…

  2. Allison 12/23/2010 at 5:06 pm

    Does playing with nephews using them as weights, chasing them around, being a human jungle gym count? Wishing everyone a happy safe holiday and may Santa be good to you all!

  3. Jackie 12/23/2010 at 3:33 pm

    That WOD looks awesome, so sad to be missing it! Can I do it after christmas?!

    Got a good workout at crossfit bernardsville though
    200m sprint
    15 db push presses, 55/35
    30 double unders
    200m sprint
    12 db push presses, 55/35
    24 double unders
    200m sprint
    9 dumbbell push presses, 55/35
    18 double unders

    8:29 RX

    Happy Holidays everyone!! Can’t wait to be back

  4. Goose 12/23/2010 at 2:38 pm

    @ Nick…oh Globo gym! there’s no real replacement for the 12 days of CrossFit Southie, but a 5×5 back squat and rowing a 2k for time is very globo/crossfit friendly. just try not to break anymore globo gym rowers, they are a rare species.

    @ Fenton..you’re great!!!

  5. bfenton 12/23/2010 at 2:34 pm

    this is great!!!

  6. Jaime 12/23/2010 at 2:27 pm

    This WOD took me 42:00 at L3 Rx it was insane, I’m glad I won’t see it again until next year! But I’m sure Amy and Chris will find other ways to torture us
    Merry Christmas everyone! 🙂
    Nick, awesome PR on Fran by the way!

  7. Alec 12/23/2010 at 2:05 pm

    Sweet WOD, wish I could’ve come in today to crank this one out.

    Happy Holidays everyone, be safe and get some well deserved rest if you can.

  8. Nick 12/23/2010 at 6:09 am

    Headin to a globo gym tomorrow…I dont know if I can pull this WOD off there. Goose, any suggestions for a replacement?

  9. Goose 12/23/2010 at 2:30 am

    Yeah this one only comes around once a year. There will be no Christmas in July. See you tomorrow Jaime. Have a great trip Ali.

  10. Ali 12/23/2010 at 2:01 am

    So sad to be missing this! Maybe I’ll bring it to my friends box at home and we’ll do it in our post Christmas depression.

    Happy Holidays everyone! See you in 2011 😉