CrossFit-Springfield

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W.O.D Saturday 12/22/12

Posted by jeremy On December - 21 - 2012

“12 Days of Christmas WOD” (For the NAUGHTY)

Perform this WOD in the same order that you sing the “12 Days of Christmas” song. Perform for time:

1 Power Snatch, 135/85lb
2 Ring Dips
3 Burpees
4 Chest To Bar Pullups
5 Toes to Bar
6 Clapping Pushups
7 Air Squats
8 Jumping Switch Lunges, R=1,L=2
9 Box Jumps, 24/20″
10 Wall Ball, 20/14lb
11 KB Swings, 70/55lb
12 Thrusters, 135/85lb

“12 Days of Christmas WOD” (For those on the NICE list)

1 Power Snatch, 95/65lb
2 Ring Dips
3 Burpees
4 Pullups
5 Toes to Bar
6 Pushups
7 Air Squats
8 Jumping Switch Lunges, R=1,L=2
9 Box Jumps, 20″
10 Wall Ball, 20/14lb
11 KB Swings, 55/35lb
12 Thrusters, 95/65lb

Post times to Comments.

11am Hero WOD

“Johnson“

Complete as many rounds in 20 minutes as you can of:
245 pound Deadlift, 9 reps
8 Muscle-ups
155 pound Squat clean, 9 reps

Rob Orlando 6 rounds, Mike McKenna 5 rounds + 9 deadlifts, Josh Everett 4 rounds + 1 clean, Elyse Umeda 4 rounds + 5 deadlifts (165lb deadlift, 105lb clean). Post rounds completed to comments.

1sLtMichaelEJohnsonUSMC_th.jpg

1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan. He is survived by his wife Durinda Johnson.

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8 Responses

  1. Dave H. Said,

    Rob Orlando. What happen to that guy?

    Posted on December 21st, 2012 at 10:11 pm

  2. Kathyb Said,

    I’m going for naughty!!!

    Posted on December 21st, 2012 at 10:41 pm

  3. Chan R Said,

    How is naughty or nice determined? Coaches choice or rose colored glasses viewpoint of self?

    Posted on December 22nd, 2012 at 12:51 am

  4. David Said,

    Just took the sisters through a scaled down…and then scaled down some more version of FGB. They’ve definitely taken a sip of the koolaid.

    Posted on December 22nd, 2012 at 9:43 am

  5. Alissa Said,

    Punished myself with the naughty WOD to avoid getting any coal in my stocking. 30:47 Rx! The only other time I’ve done this WOD I had to scale severely and DNF because I got dizzy. Yay for fitness gains!

    Posted on December 22nd, 2012 at 11:16 am

  6. Donna G Said,

    Whoohoo Alissa! Scaled 38:55 but I finished! Thanks for all the encouragement. My Crossfit anniversary is coming up in January. It is totally amazing the gains!

    Posted on December 22nd, 2012 at 1:20 pm

  7. Kathyb Said,

    Thanks jerm!!! Love traditions :) 22:37 rx..not sure of a previous time, but I love this wod so who cares..merry Christmas everyone!! Gonna hope to come in Monday but not sure yet, may be doing 500 air squats for time..I did bring home sandy and my rope in case I have to improvise..hope everyone has a fabulous holiday if I do t see ya again till Wednesday :)

    Posted on December 22nd, 2012 at 11:14 pm

  8. Christy M Said,

    Does anyone know what the hours will be for this week at the box? Hoping to get a workout in Monday morning. :)

    Posted on December 23rd, 2012 at 8:41 am

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