12 Days of Crossfit Southie

Dec 19th, 2014

Category: Competitor

12 Days of Crossfit Southie

Josh

Josh

We’ve recently upped the Burnt Toast Requirements.  These requirements were initially very lenient to allow access to the program.  As our athletes have progressed, so have our requirements to ensure that newbies to the program can keep pace with the classes.  If you are currently a burnt toastie, take a long hard look at these requirements.  Remember these are merely requirements to enter the program.  If are unable to hit all of these requirements, we suggest that you continue to put in extra work and seek out additional coaching to meet the requirements in order to be successful in both the program and in competition.

Warm-up
Set up equipment/stations for the work out – Practice a few reps of each.

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.

DISCUSSION 6 Comments

  1. Dave Chaput 12/20/2014 at 12:41 am

    34:19 rx
    Goose – damn impressive time!

  2. Michael McGuire 12/19/2014 at 9:27 pm

    39:23…Kicked my butt! First time doing this one.

  3. goose 12/19/2014 at 7:09 pm

    25.33Rx – went out to hard – almost barfed on day 11

    • Kara 12/20/2014 at 1:01 am

      Goose and Andrea seem to have had time for a few more days… Maybe an advanced version with 8 days of Hanukkah added on? Amazing time guys!

  4. Andrea Cooke 12/19/2014 at 7:00 pm

    26:51rx

    Happy holidays everyone!

  5. Kyra Williams 12/19/2014 at 12:46 am

    this is my favorite WOD. I am sad I’m gonna miss it 🙁