12 Days of Crossfit Southie

Dec 20th, 2013

Category: CrossFit

12 Days of Crossfit Southie

Alden- Upside down, or right side up?!

Alden- Upside down, or right side up?!

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.

DISCUSSION 16 Comments

  1. Leann 12/22/2013 at 9:59 pm

    11 days + 37 (75#) – last year I only got 2 HSPUs. I should’ve just went for the 80! (I am pretty sure we also got stopped at 43 minutes). Next year – I wil complete this WOD.

  2. nicole dholakia 12/21/2013 at 3:02 am

    12/19/2012
    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!

    12/20/2013
    10 full days, then 11 OHS, 10 box jumps and 7 kipping pull-ups.
    Rx weight except for the OHS @ 55.

  3. Kelly 12/21/2013 at 1:23 am

    Awesome improvements you guys! 44:30 at Rx except for .75 pood Turkish Getups.
    I finished this year, and so let it be known that I am never doing this again.

  4. Petra 12/20/2013 at 8:20 pm

    I love this WOD. 11+14 RX

  5. Jason 12/20/2013 at 7:09 pm

    Awesome to see Duff, Dave, and so many freakin’ athletes workin’ hard this morning. Alec even joined in!
    1 complete round improvement from last year but still didn’t finish.. 11+5 HSPUs.

  6. Shamwow 12/20/2013 at 4:07 pm

    Alden’s never on the right side of anything.

  7. Alec 12/20/2013 at 2:17 pm

    Big 5:30AM crew! Finished just under the cutoff at 39:59 with a 1.75KB. Great to hit if with Duff and Dave again.

  8. Santa 12/20/2013 at 2:16 pm

    Ho ho ho! My favorite workout of the year!
    It looks daunting and scary, but do not fear.
    For all can do it, even old Santa here,
    And if you don’t finish, well, you can always relax after with a beer!

  9. Duff 12/20/2013 at 1:43 pm

    Got to day 12 and made it down to the push-ups. What a meat grinder.

    Sooooo good to be back in southie. You all are the best…thanks for allowing this traitor back for a drop-in.

    Merry Christmas to all and happy new year.

    See you soon, I hope.

  10. Marc Piccuirro 12/20/2013 at 1:03 pm

    It’s the most wonderful WOD of the year…
    All-star lineup today with old friends and new.
    I used to think the Turkish get-ups were the worst part but now I think the SDLHPs are right up there. The second half of the workout is where I hit my stride.
    39:33 Didn’t finish last year at lighter weight.
    530HTK

  11. gillian 12/20/2013 at 12:55 pm

    11+35 rx….HUGE improvement from last time i did it. I only got through 11+16 with .75 pood and pike push ups for hspus

  12. Mike Quigley 12/20/2013 at 12:15 pm

    HUGE 5:30AM class with some old friends – Duff and Dave F – dropping in – great to see you guys!. Got through 11+12 in the 40mins. Tried to sneak in a couple of OHS after the HSPU’s, but couldn’t even get 1. Last time I attempted this was 2 years ago – got into the middle of the round of 10 with 75#, green band for pull ups, and knees to nothing in particular.

  13. nicole dholakia 12/20/2013 at 4:37 am

    Yes!!!

  14. Duff 12/20/2013 at 1:42 am

    Looking forward to dropping in to see my old 5:30am buddies