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CrossFit Alloy WOD: 12 Days of Christmas

By December 23, 20144 Comments

It is Christmas Eve, so we will be having an abridged schedule today.  5:15am, 6:15am, 9am, and Noon only.  All evening classes and Olympic Lifting classes are cancelled.

Back in November, we talked about doing a cooking class at Gaynor’s School of Cooking.  However, with so many schedules, we couldn’t get one put together before the holidays.  We are looking at Saturday, January 17th.  Save the date.  More details to come after the Holidays.

CrossFit Alloy WOD for Christmas Eve:

Strength:
Bench Press:
1, 1, 1, 1, 1

MetCon:

“The 12 Days of Christmas”

For Time:
1 Squat Snatch (135/95)
2 Muscle Ups
3 KB Swings (2/1.5)
4 Sumo Deadlift High Pulls (135/95)
5 Hand Release Pushups
6 Box Jumps (24/20)
7 Wall Balls (20/14)
8 Situps
9 Air Squats
10 Toes to Bar
11 Burpees
12 Strict Handstand Pushups (45/25)

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 4 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 (115/75)
    2 Muscle Ups (may be on a bar)
    3 KB Swings (1.5/1.25)
    4 Sumo Deadlift High Pulls (115/75)
    5 Hand Release Pushups
    6 Box Jumps (24/20)
    7 Wall Balls (20/14) (10’/9′)
    8 Situps
    9 Air Squats
    10 Toes to Bar
    11 Burpees
    12 Handstand Pushups (Level Target)

    Brass:

    1 Squat Snatch (95-75/65-55)
    2 Chest to Bar Pullups (may be assisted)
    3 KB Swings (1.25/1)
    4 Sumo Deadlift High Pulls (95-75/65-55)
    5 Pushups (may be on knees)
    6 Box Jumps (24/20)
    7 Wall Balls (20/14) (10’/8′)
    8 Situps
    9 Air Squats
    10 L-sit Leg Lifts
    11 Burpees
    12 Handstand Pushups (may be inverted to a raised target)

    Bronze:

    1 Squat Snatch (55/35)
    2 Pullups (may be assisted or jumping)
    3 KB Swings (1/0.5)
    4 Sumo Deadlift High Pulls (55/35)
    5 Pushups (may be on knees)
    6 Box Jumps (20/short box)
    7 Wall Balls (14/10) (9’/8′)
    8 Situps
    9 Air Squats
    10 lying leg raises
    11 Burpees
    12 DB Shoulder Press (35/25)

  • 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 (115/75)
    2 Muscle Ups (may be on a bar)
    3 KB Swings (1.5/1.25)
    4 Sumo Deadlift High Pulls (115/75)
    5 Hand Release Pushups
    6 Box Jumps (24/20)
    7 Wall Balls (20/14) (10’/9′)
    8 Situps
    9 Air Squats
    10 Toes to Bar
    11 Burpees
    12 Handstand Pushups (Level Target)

    Brass:

    1 Squat Snatch (95-75/65-55)
    2 Chest to Bar Pullups (may be assisted)
    3 KB Swings (1.25/1)
    4 Sumo Deadlift High Pulls (95-75/65-55)
    5 Pushups (may be on knees)
    6 Box Jumps (24/20)
    7 Wall Balls (20/14) (10’/8′)
    8 Situps
    9 Air Squats
    10 L-sit Leg Lifts
    11 Burpees
    12 Handstand Pushups (may be inverted to a raised target)

    Bronze:

    1 Squat Snatch (55/35)
    2 Pullups (may be assisted or jumping)
    3 KB Swings (1/0.5)
    4 Sumo Deadlift High Pulls (55/35)
    5 Pushups (may be on knees)
    6 Box Jumps (20/short box)
    7 Wall Balls (14/10) (9’/8′)
    8 Situps
    9 Air Squats
    10 lying leg raises
    11 Burpees
    12 DB Shoulder Press (35/25)

  • JoeD says:

    Bench Press: 225 lbs. For 1 rep

    Platinum/Brass: 35:15. Did all of the platinum skills such as muscle ups on rings and toes to bar but did weighted exercises at Brass weight of 75 lbs.

  • JoeD says:

    Bench Press: 225 lbs. For 1 rep

    Platinum/Brass: 35:15. Did all of the platinum skills such as muscle ups on rings and toes to bar but did weighted exercises at Brass weight of 75 lbs.