“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 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
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
Then put some weight on the bar and try the thruster and the burpee.
Skill
Turkish Get-up
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
Snatch Balance
3-3-2-2-1-1-1
Go light for sets of 3s and 2s. Then Build to a heavy single.