The 12 Days of Crossfit Southie!

Dec 15th, 2020

Category: Uncategorized

The 12 Days of Crossfit Southie!

Connor Crushing Knees To Elbows in The 12 Days of CFS!

“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.”

– Goose

Ries on Those TGUs!


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

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

MOD 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 Abmat Sit Ups
9 Bent Over Rows 115|80
10 Lords of Leaping 24|20
11 Overhead Squats 115|80
12 Push Press 115|80

Level 2 – 95|65, 1|.75
Level 1- 65|35, .75|.5

Extra Work
E2MOM16
1 Squat Clean
1 Front Squat
1 Jerk

*Start at 70% of your CJ max and build to 90+