Thursday, December 20, 2012
Thursday, December 13, 2012 at 07:33PM HOLIDAY SCHEDULE- NO CF CLASSES THIS MONDAY AND TUESDAY (12/24 AND 12/25).
Ready, set....gooooo! Today is CF Balance's 12 Days of Christmas Workout. Expect to partner up and be here ready to workout and cheer each other on. We will be running 2 heats per class.
WOD for Thursday:
“12 Days of Christmas”
1 Muscle-up*
2 Pistols (2 each leg)
3 Clapping Push-ups
4 V-ups
5 Jumping Air Squats
6 KB Swings (2.0/1.5)- Overhead
7 Burpees
8 Toes to Bar
9 Wall Balls (20/14lbs)
10 Hang Power Clean (135/95lbs)
11 Front Squats (135/95lbs)
12 Push Press (135/95lbs)
This workout is done just like the song….Round 1 = 1 Muscle-up, Round 2 = 2 Pistols each leg and 1 Muscle-up….etc. Until all 12 rounds are complete.
*Sub in strict/weighted pull-up
Post time to comments.
Reader Comments (21)
In 25 minutes, finished the 11th day and did the push press and 9 front squats on the 12th day.
Scaling: strict pullup instead of muscle up
Completed 12 PPs + 7 FS (scaled M/U to 20lb pull-up, 16lb WB, and did pistols without a box for the first time, but the ROM was probably iffy on a bunch of them)
Finished the 9th day + 1 clapping push ups.
kipping pull up, box assisted pistols and 75#
On the 11th day . . . I got down to 4 toes to bar.
(whole bunch of scaling - banded pull up, pistol with box, clap push up fron knees, 35# KB, 12# WB, and 65#)
25:10 with a lot of scaling: pull-ups, box pistols, strict push-ups, not sure what the KB was, 14# WB, and 35# bar.
Rasha pulled me through this workout in the 6AM class - thanks!
Finished precisely 11 rounds, Rx.
Atrocious.
In 25 minutes, finished the 11th day and 8 push presses
Scaling: Weighted pullup w/ 25# instead of muscle up. Used a box for pistol squats
Finished the 11th day with 5 cleans
Scaling: pull-ups with band, box for pistols, 1 pood KB, 55#
12 PP and 4 FS
Pull ups with box, lunges for pistol squats, 35#kb, 12#WB, and 45#
It was nice seeing the 7:15 am group again.
Finished 11 rounds and PP, FS, HPC & WB of round 12.
Strict pull-up instead of MU.
That was fun. Happy Holidays all!
Completed 12 PP and 6 front squats
Scaling - blue band pull-ups, pistols with a box, 75#.
completed 10 rounds and 8 TTBs, and also took a 2 minute break over a trash can at one point. Merry F*cking Xmas.
Scaling: Did MU's for first 5 days, and then did strict pull ups with 25# weight, and then 115# for the barbell work. Pistols with a box too. Probably more but I want to forget this WOD as quickly as possible.
Finished 11 days, plus the 12 push presses.
Scaling: 115# bar. All else Rx.
One of my favorite parts of the holidays. Cheers, all!
This workout was hellish but awesome!
Got to the 12th day plus PP, FS, and 5 HPC.
Modifications: Strict pull ups and bulgarian split squats
Finished 10 days, and got 5TTB done before time was called on the 11th day!! Did strict pullups, Bulgarian split squats, 44#KB, 14#WB, 95#
Finished 11 days + 8PP
Strict Pull-up, Bulgarian split sqauts, 1 pood KB, 14# WB, 75# BB
Oh so merry.
Finished 11th day, and 11 front squats on day 12.
Subbed 25# pull ups for muscle ups.
That was lots of fun/among the worst experiences of my life.
Finished 12 push presses, 11 front squats, and 3 hang power cleans Rx'd
At minute 25, found myself on the 11th day, hanging off the pullup bar finishing an imperfect 8th TTB. W/85# and holding a pole for the pistol squats. All else rx'ed and nearly threw up. Saw lots of stars this Christmas. was awful n awesome!!
Finished the 11th day. Completed push ups and front squats on the 12th day. (65 lbs) (scaling was strict pull up and knees to bar)
Rx'd in 23:40. Emily B finished RX'd in 24:29.