12 Days of Xmas at Geo today

The day of reckoning has arrived.  Today we partake of a Geo Xmas tradition – The 12 days of Xmas WOD (Outlaw version).

Come along and join us at 8am for this momentous WOD and then hang around afterwards for some Xmas nibbles and maybe a drink or two (if you wish to BYO).

You can do this in a team of 2 o3 or have a crack on your own, but because of the expected large numbers, you will be sharing the equipment with a partner (if you are going individually).  As you can see from the WOD, we will be pretty much using every piece of equipment in the BOX – there won’t be enough for everyone to have their own.

Please note that this is not our last session for the year.  We will be open on Monday and Tuesday for all sessions, and then on Wednesday for 5:30am, 6:30am, & 9:30am only.  We will reopen again on Friday 2 January to our normal schedule.

During the Xmas closure period we will run random Open Gym Sessions which will be posted on our CrossFit Geo Facebook page so keep an eye open for that if you feel the need to work off some Xmas excess.

“The 12 Days of Xmas (Outlaw)”

1 Clean & Jerk @ 100/70kg (Reduce weight)
2 Muscle-Ups (Ring dips)
3 Box Jumps 36/30″ (Reduce height)
4 Hang Squat Snatch @ 50/35kg (Reduce weight and/or Hang Power Snatch)
5 Bar Facing Burpees
6 Push Press @ 50/35kg (Reduce weight)
7 Pistols (alternating) (14 squats)
8 T2B (Knee Raises)
9 Wall Ball 9/6kg
10 C2B Pullups (Pull-ups with or without assistance)
11 HSPU (Push-ups)
12 Front Squats @ 100/70 (no racks) (Reduce weight or Goblet Squats 24/16kg)

*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. i.e. do 1 C&J, then 1 C&J + 2 MU, then 1 C&J + 2 MU + 3 Box Jumps, etc. The WOD is complete when the 12 Front Squats are completed.

**It is expected that quite a few people will turn up to take part in the WOD.  It will be requested that even if you are doing the WOD individually, you partner up with someone who will be using the same weight, and take turns where necessary.

SCALING OPTIONS:

1. Do it as a team of 2-3 people.  You can alternate movements between members, or break up the rep scheme and share the reps for each movement.

2. Refer to purple coloured text above for scaling and modified movements.

 

Here’s a peak at the 12 Days of Christmas, 2013-style

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About AB

Crossfit Coach

Posted on December 20, 2014, in WOD and tagged , , , , , , , , . Bookmark the permalink. Leave a comment.

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