Benchmark: 12 Days of Crossfit Southie

Dec 18th, 2014

Category: CrossFit

Benchmark: 12 Days of Crossfit Southie

Meredith

Meredith

We will be running a reduced schedule this week due to the holiday. Please see below for schedule updates:
Tuesday 12/23: Normal Schedule. Oly class will meet in Southie Green at 7pm
Wednesday 12/24: Classes in Southie Green only; 5:30am, 6:30am, 7:30am, 9am, 11am, 12pm
Thursday 12/25: Closed… Merry Christmas!
Friday 12/26: Classes in Southie Green only; 11am, 12pm, Open Gym 1-3pm, 3pm, 4pm, 5pm
Saturday 12/27: Classes in Southie Green only; 8am, 9am, 10am, 11am, 12pm Intro Class, 1pm Oly Class, 2pm & 3pm

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Two of our dedicated CFS members, Cara Patten and Meg Struckel will be performing in the DanceWorks Boston Project at the Boston Conservatory in January.
Tickets still remain for their Thursday night performance on the 8th (their other three shows have already sold out!) The show is a mix of contemporary, jazz, lyrical, hip hop, and tap pieces choreographed by members of the company (including pieces choreographed by both Cara and Meg!)

 

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

Level 2 (95,65); (1/.75)
Level 1 (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.

12 Days of Crossfit Southie 12/20/13
12 Days of Crossfit Southie 12/19/12

Conditioning Class: WOD
10 x 250m Row
Rest 1 minute after each. Record all splits.

Conditioning Class: Core
2 Rounds
25 Hollow Rocks
20 AbMat Situps
15 Supermans
10 Bridges per leg

DISCUSSION 18 Comments

  1. Alec 12/19/2014 at 1:07 pm

    39:37Rx with the Toasties Friday morning. That workout is no joke. I’ve got “Fran Lung” this morning.

  2. jason barrow 12/19/2014 at 1:21 am

    12/19/12 – 9+24 Rx (45 min cap)
    12/18/14 – 10+12 Rx (41 min cap)

    PR’ing is a xmas miracle.

  3. Trevor Crean 12/19/2014 at 1:14 am

    First time doing this one.
    40:34 L2
    Turkish get ups were real rough.
    Next year’s goal is Rx.

  4. Eric M Bachman 12/18/2014 at 7:37 pm

    This workout was so much FUN! It was incredibly hard, which I enjoyed. The 5:30 AM class was PACKED which made it more fun. AND Kaitlyn Cleveland stopped by for drop in! It was great to see her!! As she was laying on the floor recovering from this monster I told her, “Welcome to Southie!”

    While I was not sure what day it was or what time it was, I stumbled into the usual 5:30 AM class. I was in Paris for the business the last few days which meant 1-irregular (if any) sleep, 2-eating only crap, and 3-drinking almost no water (not mentioning this supposed “jet lag” that people get). Basically, several days of destroying myself. All that said:

    Capped out at 45:00 having completed 10+14 Rx. I am happy with that. Notes:
    +I was very happy to string together relatively big sets of OHS
    -I am very disappointed I didn’t get to hit any HSPUs
    -I need to work on my pull-ups so I can get bigger sets
    +I didn’t die

  5. Emmett Maguire III 12/18/2014 at 3:53 pm

    10+48 @ L2, capped out on time.

    That puppy was no joke. Looking forward to a retest in 12 months.

  6. CashLady 12/18/2014 at 2:49 pm

    11 with .75 pood on TGU. Someday I will finish this bad boy 🙂

  7. melstec 12/18/2014 at 2:21 pm

    It’s the most wonderful day of the year!!! Lots of holiday spirit at the 7am!

  8. Petra 12/18/2014 at 1:53 pm

    I agree with Marc, “the most wonderful WOD” !
    44:33 @75#. I like that we got an extra few minutes this year, so I could finally finish. (Or Finnish)

    Merry Christmas and happy holidays everyone!

  9. amy 12/18/2014 at 1:37 pm

    Goosedaddy created this workout back in 2008. We 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! It was great to see a lot of people giving it a first time go, and then others coming back for a second and third time. Very bummed that I need to sit this one out this year…but I have a hard enough time lifting myself out of bed, never-mind off the floor!!

    Great job by all. 27 peeps in the 5:30am class. Loved the energy!!!

  10. Frawls 12/18/2014 at 1:24 pm

    Great WOD even though I had to make a bunch of mods to accommodate my shoulder. 44:13 1P for TGU. GHD instead of K2E. Strict pullups and strict HSPU. OHS with a PVC which is actually progress. Even with the mods, couldn’t reel in Quigs.

  11. Kurt Brumme 12/18/2014 at 1:21 pm

    10+25 Rx. 3 days of work travel does not make for a high-energy WOD, but it was fun nonetheless!

  12. Kara 12/18/2014 at 1:08 pm

    I’ve done this wod 3 years in a row and still can’t seem to remember where I am and what I should do next. This time I started doing pull ups before the push ups and then wondered why Petra hadn’t done any pull ups yet since she was ahead of me so then I realized I was wrong and went back to push ups and then got even more confused. A great workout nonetheless. A great big crowd. Happy Holidays!

  13. Sanchez 12/18/2014 at 12:56 pm

    Ton of fun with the huge 5:30AM class

    10+16 with step-ups and knee raises

  14. Brian M. Maser 12/18/2014 at 12:14 pm

    A lot of fun this morning in the 5:30 class. 45:00 Rx. Locked out the last Thruster right at the time cap. You owe it to yourself to make time to hit this WOD . Happy Holidays everyone!

  15. Marc Piccuirro 12/18/2014 at 11:45 am

    Said it before and I’ll say it again, it’s the most wonderful WOD of the year.
    2012 – 43:30 with 1 pood KB
    2013 – 39:33 Rx
    2014 – 34:59 Rx
    Man, this crissfit stuff really works huh?
    Coach Retta, it was a pleasure to share a pullup bar with you.
    Nice work everyone. Merry Christmas, Happy Chanukah!

  16. Mike Quigley 12/18/2014 at 11:41 am

    5:30 glass was giant. With a special guest appearance from Coach Retta.
    2011 got into the middle round of 10 with 75# and green band on pull ups and knees to nothing
    2013 got through 11 rounds plus 12 HSPU with a 40 minute cap.
    today finished at 44:07 RX.
    long grind, but I love this one.