The 12 Days of CrossFit Southie
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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
L2 (95,65); (1/.75)
L1 (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.
10 full days, then 11 OHS and 2 box jumps, I think…
L2 except for those OHS, I gave in and picked out a PVC!
that was a tough one, ugh!
2011 – 10 full days + 9 @ L2 w/1.5pd Swings
2012 – 10 full days + 23 @ RX w/1pd TGU
crazy workout tonight, but so much fun!
9 Full Days, Through 5 K2E’s on the 10th day (Rx, 45 min cap)
10+60, working with 40 minute cap. Scaled to .75pood, and 65#OHS, Rx everything else. I want those HSPUs next year.
Got thru 11 full days + 12 HSPU and 7 OHS…the Christmas soundtrack was a nice (torturous) touch.
2011 – 65/1PD 10+11
2012 – 95/1PD 11+10
2013 – RX FINISH
Happy camper, getting 12 at 11
What’s the time cap on this? I remember doing it last year, but I didn’t capture the time cap.
45ish minutes depending on the cooperation of the class to get it started