WOD

Mon, Dec 22 2025

Coach J

Today marks our final 12 WODs of Christmas workout. Who's ready for a heavy deadlift today? Rainy day... good time for an indoor workout!

Check your email for the 12 WODs response form (sent last night). Contest responses are due back to me by noon tomorrow! Results will be announced 5:30-5:45 tomorrow afternoon (between classes). Plan to come in for either class and be there for the announcement!



Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (6 days ago)
Upperbody Strength 20251222CrossFit 20251222❄️ Blizzard of Burpees ❄️

Upperbody Strength 20251222


(Time)
Warm up:
200m walk
4 min row/bike
-Then-
2 Rounds:
-10 Push-up
-10 Sit-up
-10 Air squat
-10 Reverse lunge steps

12 Days of Clang N Bang!
-1 Dumbbell Arnolds Press (heavy)
-2 Bent over barbell row
-3 Barbell upright row
-4 Dumbbell tricep kickback (light)
-5 Dumbbell hammer curl (heavy)
-6 Barbell front squat
-7 Barbell deadlift
-8 Dumbbell bench press (heavy)
-9 Dumbbell lateral raise (light)
-10 Dumbbell front rack reverse step lunges (heavy)
-11 Dumbbell reverse fly (light)
-12 Dumbbell fly (light)

Perform just as the “12 Days of Christmas” song is sung. Complete the 1st exercise, then the 2nd and 1st, then 3rd, 2nd and 1st, etc…until all the movements have been completed!

Barbell loading should be 45-50% of your 1RM front squat
Dumbbell (heavy) is 50/35
Dumbbell (light) is 15/10

Accessory if there is time: Accumulate 200 sit-ups in as few sets as possible

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1st29:55 RxNicole Mon, Dec 22, 2025
2nd23:25 Holly Mon, Dec 22, 2025
3rd23:56 Amelia Mon, Dec 22, 2025
1st22:53 Coach J Mon, Dec 22, 2025
2nd26:55 Brice Mon, Dec 22, 2025

Nicole29:55 Rx
Coach J22:53
m
Holly23:25
M
Amelia23:56
M
Brice26:55
m
RobertDNF
Time capped @ 30:00 / round of 12
Joe SDNF
Time capped @ 30:00 / round of 11
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