The “12 Days of Xmas” 2018 is on this Saturday from 8am

0n the 22nd day of December, GEO will do the 12 Days of Xmas……….

Yes, it’s that time of the year again.  A time to rejoice, be thankful, be happy and merry.  And a time to put yourself through one last big grinding workout to mark the end of another great year of training at GEO.

In 2011 we did our first “12 Days of Xmas” WOD and we have done it every year since.  It’s an epic workout with 12 different exercises involved and you work through them in the the same format as you would sing the Xmas carol, the “12 Days of Xmas”.

In our version, on the first day of Xmas my true love gave to me, a Clean and Jerk (instead of a Partridge in a Pear Tree).  On the second day of Xmas my true love gave to me, two Muscle Ups and a Clean and Jerk.  And so it continues until you have made your way to the 12th day of Xmas.

There are many different “12 Days of Xmas” workouts floating around out there in the CrossFit world.  We have chosen two so that there is workout that is right for you.  You choose which one you want to do.  If you need to scale further or modify because of injury, that is not a problem too.  It’s all about just getting in there, having a go with your mates, and getting into the Xmas spirit. On that note, if you want to partner up and do it with a friend, you can do that too.

This year we will be running the workout from 8am on Saturday 22 December.  The gym will open from 7am if anyone needs to come in earlier to get it done.  Coaching and workout explanation will happen at 7.40am.  If you are new to this workout please be at the gym for the briefing as all Coaches will be performing the workout themselves from 8am.

As has been tradition each year, we will let our hair down afterwards with some Xmas snacks and maybe an adult lemonade or two.  Please feel free to bring a plate to share.  Trust me, you will have a healthy appetite!

So here are the two workouts:

Option A.

The GEO “12 Days of Xmas”

For Time:

1 Clean & Jerk 60/40kg
2 Ring Dips (Tricep Extensions)
3 Box Jumps 24/20″
4 Hang Power Snatch 40/30kg
5 Burpees Over Bar
6 Push Press 40/30kg
7 Squat Jumps
8 Straight Leg Raises
9 Wall Balls
10 Pull-ups
11 Wall Climbs
12 Front Squats 60/40kg

 

Option B. – a little bit more challenging

The Outlaw “12 Days of Xmas”

For time:

1 Clean & Jerk 100/70kg
2 Muscle Ups
3 Box Jumps 30/24″
4 Hang Squat Snatch 50/35kg
5 Burpees over Bar
6 Push Press 50/35kg
7 Pistols (alternating)
8 Toes to Bar
9 Wall Balls
10 Chest to Bar Pull-ups
11 HSPU
12 Front Squats 100/70kg

 

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About AB

Crossfit Coach

Posted on December 17, 2018, in WOD. Bookmark the permalink. Comments Off on The “12 Days of Xmas” 2018 is on this Saturday from 8am.

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