Saturday, December 24, 2011

12 Days of Christmas WOD

They had a special Saturday workout at Forged Fitness today so I went and had the pleasure of doing "12 Days of Christmas":
1 burpee pull-up
2 turkish get-ups
3 knees to elbows
4 wall balls (14 lb ball)
5 kettlebell swings (35 lb)
6 box jumps
7 push press (55 lbs)
8 medicine ball cleans (14 lb ball)
9 double unders
10 jump lunges (1 lunge = both right and left leg jumps, so really 20!)
11 pushups
12 sumo deadlift high pulls (55 lbs)
The way this WOD works is that you start off doing 1 burpee pull-up (pushup and jump up onto a pullup) and then the second round is 2 turkish get-ups and 1 burpee pull-up and the third round is 3 knees to elbows, 2 turkish get-ups and 1 burpee pulls and so forth.  So in the end I totaled:
12 burpee pull-ups
22 turkish get-ups
30 knees to elbows
36 wall balls
40 kettlebell swings
42 box jumps
42 push presses
40 medicine ball cleans
36 double unders
30 jump lunges (really 60!)
22 pushups
12 sumo deadlift high pulls
It took me 40:15, longest crossfit workout ever! But I felt really good after it was over and am thinking I'm ready for the Suffer on Saturday workouts they have regularly at the Raleigh location of Forged Fitness.

0 comments:

Post a Comment

Note: Only a member of this blog may post a comment.