Latest WOD

The 12 Days of Christmas

By December 23, 20132 Comments

The CrossFit Alloy WOD for 12/24/2013:

“The 12 Days of Christmas”

1 Squat Snatch (105/75)
2 Muscle Ups
3 KB Swings (2/1.5)
4 Sumo Deadlift High Pulls (105/75)
5 Hand Release Pushups
6 Box Jumps (24/20)
7 Wall Balls (20/14)
8 Situps
9 Air Squats
10 Knees to Elbow
11 Burpees
12 Handstand Pushups

The WOD is done like the 12 Days of Christmas song.  In other words, you will do the 1 squat snatch. Then 2 Muscle Ups and 1 Squats Snatch.  Then 3 KB Swings, 2 Muscle Ups, and a Squat Snatch and so on.

Join the discussion 2 Comments

  • Crimlaw says:

    Scaling:

    There will be multiple sets of equipment out throughout the box. Make sure you know what you are using and where it is.

    Platinum: As written above.

    Steel:

    1 Squat Snatch (95/65)
    2 Muscle Ups (may be on a bar and assisted)
    3 KB Swings (1.5/1.25)
    4 Sumo Deadlift High Pulls (95/65)
    5 Hand Release Pushups
    6 Box Jumps (24/20)
    7 Wall Balls (20/14)
    8 Situps
    9 Air Squats
    10 Knees to Elbow
    11 Burpees
    12 Handstand Pushups (must be to the floor or a level target with hands)

    Brass:

    1 Squat Snatch (75/55)
    2 Chest to Bar Pullups (may be assisted)
    3 KB Swings (1.25/1)
    4 Sumo Deadlift High Pulls (75/55)
    5 Pushups
    6 Box Jumps (24/20)
    7 Wall Balls (20/14)
    8 Situps
    9 Air Squats
    10 Knees to Elbow
    11 Burpees
    12 Handstand Pushups (may be inverted to a raised target)

    Bronze:

    1 Squat Snatch (65/45)
    2 Pullups (may be jumping or ring rows)
    3 KB Swings (1/0.75-0.5)
    4 Sumo Deadlift High Pulls (65/45)
    5 Pushups
    6 Box Jumps (20/short box)
    7 Wall Balls (14/10)
    8 Situps
    9 Air Squats
    10 Hanging leg raises or lying leg raises
    11 Burpees
    12 Handstand Pushups (may be piked on a box)

  • Rafa says:

    RX 28:10
    Merry Christmas to all!