“The 12 Days of CrossFit”

Handstand push-up
Box Jumps (24/20″)
Thrusters (95/65#)
Pull-ups
Burpees
Toes-to-Bar
Wall-balls (20/14#)
KB Swings (53/35#)
Double-unders
Overhead Lunges (5 each side, 45/25# Plate)
Hang Power Cleans (95/65#)
Snatches (95/65#)

Notes:
The rep scheme follows the song: 1, 2-1, 3-2-1, etc.

DU Ladder from 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Must do ALL reps of each set UNBROKEN... if you tip up, restart that set. I was fine until about 40.. then I started to trip up at the like 30 or so. I tripped up a bunch of times on the 40,45 & 50 sets both directions. I was fine but lost coordination and my timing was a little off.
GOOD practice warm up type event.
I was just trying to get a little technique/ weight in before hurying back home to go out ot dinner.
95 x 5
135 x 5
185 x 5
215 x 5
225 x 5
255 x 5 (grip did imporve a bunch after adding a little chaulk)
275 x 3 (3 sets) It was my grip that was failing, so to keep better form and pop I decide to go with quicker rounds of just 3 reps.

Post WOD - very little stretching.. that's why my calves are still sore 2 days later.

Deck of Doom

Warm Up:
2x
5 Pull Ups
5 Push Ups
10 Sit Ups
10 Jumping Squats*

Then …
50 Single Jump Ropes or 25 Double Unders
10 Squats with the PVC pipe on your spine

Mobility:
PNF Hamstring
Shoulders on bands
Pain ball vs. hamstrings and calves

MetCon:
15-10-5
Squats 225 lb./135 lb.
Big-Ass Box Jumps 36″+/30″

Result:
Legs finished

10-9-8...1 burpees + jumps (Ove 10 inch box)

10 du's between each set

Sunday 121125
For time:
5 Front squats (65kg levantándolos con un clean)
25 pull-ups
4 Front squats
20 pull-ups
3 Front squats
15 pull-ups
2 Front squats
10 pull-ups
1 Front squat
5 pull-ups

4 RFT:

400m run
50 air squats
10 push ups

12 Days of Chrismahanukkakwanza

For time;

1 power clean 135/95 MOD 65

2 push press 135/95 MOD 65

3 bar roll outs

40 ft bear crawl (1 crawl)

5 goblet squats 53/36 MOD green

6 abmats with 20/14

7 bar facing burpees

8 slamballs 30/20

9 superman

10 wallballs 20/14

11 stiff legged deadlift 135/95 MOD 65

12 kettlebell snatch 53/36 MOD red

***WOD starts with 1 power clean, then 2 push press and then 1 power clean. Then 3 bar roll outs, 2 push press, 1 power clean. Continue always starting with the higher number, and work down, always finishing with 1 power clean. When you start with 12 KB snatch, and work your way to 1 power clean, you are finished.

Skill:
Power Clean

WOD:
5 rounds for time:
7 Power Cleans
30 Air Squats
7 Handstand Push-ups

5 rounds
5 squats
10 GHDs