12 Days Of Crossfit Southie!

Dec 17th, 2019

Category: CrossFit

12 Days Of Crossfit Southie!

Ries cruising through last year’s 12 Days of Crossfit Southie!

“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 just 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. 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.”
– Goose

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 (athletes’ 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 – drilled as group ( see demo )
Then put some weight on the bar and try the thruster and the burpee.

Skill
Turkish Get-up – See Demo

WOD (45 min Cap)
“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 Push Ups
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)

Extra Work
12-10-8
Strict Press
Bent Over Row