12days

The Noho 6 a.m. crew did the Twelve Days of CrossFit on Friday morning! They got the party started early!

 

 

 

NB: Please remember to do your pre-class dynamic flexibility work. We need you warm at the beginning of class as this is a festively-long WOD!

 

1.  Set-up: stations with discussion about strategy.

 

2. Warm-up: with repetitions at each station. (10 minutes to set-up and warm-up)

 

3.   "Twelve Days of CrossFit (PVCF ed.)"

On my first day at CrossFit, the WOD board gave to me... a deadlift.

On my second day at CrossFit, the WOD board gave to me... 2 handstand push-ups, and a deadlift.

On my third day at CrossFit, the WOD board gave to me... 3 box jumps, 2 handstand push-ups, and a deadlift.

On my fourth day at CrossFit, the WOD board gave to me... 4 pull-ups, 3 box jumps, 2 handstand push-ups, and a deadlift.

On my fifth day at CrossFit, the WOD board gave to me... FIVE RING DIPS! 4 pull-ups, 3 box jumps, 2 handstand push-ups, and a deadlift.

On my sixth day at CrossFit, the WOD board gave to me... 6 kettlebell swings, FIVE RING DIPS! 4 pull-ups, 3 box jumps, 2 handstand push-ups, and a deadlift.

On my seventh day at CrossFit, the WOD board gave to me... 7 toes-to-bar, 6 kettlebell swings, FIVE RING DIPS! 4 pull-ups, 3 box jumps, 2 handstand push-ups, and a deadlift.

On my eighth day at CrossFit, the WOD board gave to me... 8 burpees, 7 toes-to-bar, 6 kettlebell swings, FIVE RING DIPS! 4 pull-ups, 3 box jumps, 2 handstand push-ups, and a deadlift.

On my ninth day at CrossFit, the WOD board gave to me... 9 front squats, 8 burpees, 7 toes-to-bar, 6 kettlebell swings, FIVE RING DIPS! 4 pull-ups, 3 box jumps, 2 handstand push-ups, and a deadlift.

On my tenth day at CrossFit, the WOD board gave to me... 10 walking lunges, 9 front squats, 8 burpees, 7 toes-to-bar, 6 kettlebell swings, FIVE RING DIPS! 4 pull-ups, 3 box jumps, 2 handstand push-ups, and a deadlift.

On my eleventh day at CrossFit, the WOD board gave to me... 11 sit-ups, 10 walking lunges, 9 front squats, 8 burpees, 7 toes-to-bar, 6 kettlebell swings, FIVE RING DIPS! 4 pull-ups, 3 box jumps, 2 handstand push-ups, and a deadlift.

On my twelfth day at CrossFit, the WOD board gave to me... 12 calorie row, 11 sit-ups, 10 walking lunges, 9 front squats, 8 burpees, 7 toes-to-bar, 6 kettlebell swings, FIVE RING DIPS! 4 pull-ups, 3 box jumps, 2 handstand push-ups, and a deadlift.

...in a pear tree.

 

LIII: : deadlifts @ 315/220, 30/24" box, C2B pull-ups, kettlebell swings @ 70/53lbs, front squats @ 155/108, walking lunges w/ overhead bumper plate @ 45/25lbs, GHD sit-ups.

LII: deadlifts @ 225/150lbs, 24/20" box, kettlebell swings @ 53/35lbs, front squats @ 115/83lbs, tuck crunches. Anybody doing CrossFit less than six months is encouraged to start with Day 10, then do Days 11 and 12.

LI: Day 12 only.

 

45 minute cut-off. If you look like you're red-lining, the instructor will cut you off. Don''t give them any guff. You'll be metabolically deranged, not in your right mind. Better safe than sorry!

 

 

Happy Holidays!