This is our 4th Year doing this WOD and our 5th Christmas at CFS!!! Thank you to everyone who makes our community great. Ellen and I and the entire staff of CrossFit Syracuse are so lucky to help you all work on your fitness every day!!!
Skill/Strength
Set up for the WOD
WOD
12 Days of Christmas…CFS Style
1 Burpee
2 Power Cleans (135/95)
3 Front Squats (135/95)
4 Pushups
5 MB V-Ups (20/15)
6 Box Jumps (24/20)
7 One Arm DB Push Press (45/30)
8 Lateral Bar Hops
9 Ball Slams (20/15)
10 Reverse Lunges
11 Air Squats
12 Deadlifts (135/95)
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. For example, do one burpee and then 2 Power Clean and then one burpee, and then 3 Front Squats and 2 power cleans and 1 burpee and so on.
Classes will end sharp on the hour so time caps will be dependent on how quickly the class can set up and warm up for the WOD.
Merry Christmas Everyone!!!
2015 Scores
2014 Scores
2013 Scores
Friday Team WOD Scores
