December 23, 2013

Incendia’s version of the “12 Days of Christmas”

CrossFit
WOD: For Time
1 Clean & Jerk, 205/135 lbs
2 Muscle-ups
3 Box Jumps, 30/24 in
4 Snatches, 115/75 lbs
5 Burpees (Bar Facing)
6 Kettlebell Snatches, 53/35 lbs
7 Toes-to-bars
8 Pistols (Alternating Legs)
9 Wall Balls
10 Chest-to-bar Pull-ups
11 Handstand Push-ups
12 Thrusters, 115/75 lbs

CrossFit 101
WOD: For Time
1 Wall Climb
2 Pistols (Alternating Legs)
3 Burpees
4 Box Jumps, 24/20 in
5 Pull-ups
6 Air Squats
7 Kettlebell Swings
8 AbMat Sit-ups
9 Push-ups
10 Walking Lunges
11 Wall Balls, 20/14 lbs
12 Thrusters, 45/33 lbs (or dumbbells)

Competitor
WOD: Same as CrossFit

*The 12 Days of Christmas is performed like the song: 1 rep, 2 reps/1 rep, 3 reps/2 reps/1 rep, 4 reps/3 reps/2 reps/1 rep and so on. Merry Christmas!