CrossFit Florian

50 Central St - Norwood, MA 02062

  • Email
  • Facebook
  • Flickr
  • Instagram
  • Twitter
  • Vimeo
  • About Us
    • About Us
    • Who is Florian
    • The Coaches
    • Location
    • Contact Us
  • Get Started
    • Step One: Introductory Class
    • Step Two: Joining
    • FAQ
    • Rates
      • Drop ins
  • WOD
  • Diet
    • Nutrition
      • What are Micronutrients
      • What Are Macronutrients
      • What are Proteins
      • What are Carbohydrates
      • What are Fats
    • Fish Oil
  • Class Schedule
    • Class Schedule
    • Feedback Form
  • COVID-19
    • Guidelines
    • Updates

Friday

December 22, 2011 by Beau

Call to Arms  Day 23     23 Push ups

 

12 Days of CrossFit

1 Ground to Overhead  95/65
2 Ring Dips
3 Burpees
4 Pull ups
5 V-Sits
6 Push ups
7 Air Squats
8 Jumping Lunges
9 Box Jumps 20”
10 Wall Balls
11 KBS 53/35
12 Thrusters  95/65

 

The WOD will be performed like the song, The 12 days of Christmas

Rnd 1    1 Ground to overhead
Rnd 2    2 Ring Dips, 1 Ground to overhead
Rnd 3    3 Burpees, 2 Ring Dips, 1 Ground to overhead  
 

 

L2   All movements can/will be scaled accordingly

Weekend Schedule

Saturday  9 am
Sunday  Closed
 
 
 Eric

Filed Under: Uncategorized

Comments

  1. Mary says

    December 22, 2011 at 9:06 pm

    That is awesome! So sorry I am missing this.

  2. Bill says

    December 22, 2011 at 9:10 pm

    And yes, these push ups will count towards your daily total so don’t effin ask!

  3. Dallas says

    December 22, 2011 at 9:14 pm

    Holy shit this workout is awesome

  4. Dallas says

    December 22, 2011 at 10:24 pm

    Btw I expect whoever’s coaching to sing the workout as we do it. If its you Blll you can use your Nate Dog voice

    • Bill says

      December 22, 2011 at 10:33 pm

      hahahaha. I think that will work.

  5. Jim G says

    December 23, 2011 at 9:09 am

    I didn’t throw up until I got home, although I came close a couple of times Merry Christmas and Happy Holidays to all, maybe Santa will bring you a pet Xenops for Christmas!

    • JoeO says

      December 23, 2011 at 9:52 am

      Nice Jim! The 11th and 12th days really started to suck. Way to fight through it.

    • Dallas says

      December 23, 2011 at 10:23 am

      great job Jim you were fighting hard. that workout got very difficult at the end! Merry xmas!

    • Beau says

      December 23, 2011 at 11:57 am

      Nice try. Merry Christmas but Xenops is a little late. You can’t sneak a X animal in after the game is over. Just saying…

  6. Dallas says

    December 23, 2011 at 10:34 am

    21:30 with 75 lbs, and i jumped on a blue band for my last 2 ring dips, just couldn’t get one which was frustrating! really enjoyed this one today, nice work 5:30! happy holidays everybody

  7. Mike S says

    December 23, 2011 at 12:29 pm

    22:45 @75. This was a fun workout!

  8. krissy says

    December 23, 2011 at 1:10 pm

    This was brutal & really fun 🙂 Jumping lunges & air squats got me. Legs were on fire!!!! 20:27 #50 RR I loved this WOD. Wicked cool 9am class. Nice work everyone 🙂

  9. CW says

    December 23, 2011 at 1:35 pm

    This WOD hit a 9.0 on the Paula Radcliffe richtor scale.

    Awesome WOD. Tried to keep up with Dallas…nope. 24:30 @75lbs dips slowed me down…and the other 11 things too.

  10. caitlin says

    December 23, 2011 at 3:43 pm

    Super tough and super fun WOD. 19:51…I agree Krissy, the jumping lunges got me too and falling on a box jump didn’t help either! 😉 great noon class. Thanks bill! Merry Christmas everyone!!

    • krissy says

      December 24, 2011 at 8:03 am

      Caitlin nice time lady 🙂

  11. Bill says

    December 23, 2011 at 4:36 pm

    Great job so far today guys. I attended the 9 o’clock and this was a burner. 16:04rx. Great job nooners. Let’s see what the sixers bring!

  12. Bill says

    December 23, 2011 at 11:17 pm

    The sixers did great! Have a Merry Christmas!

The Ready State
CrossFit Journal: The Performance-Based Lifestyle Resource

Connect

  • Email
  • Facebook
  • Flickr
  • Instagram
  • Twitter
  • Vimeo
50 Central St, Norwood Ma
(click for map)

Copyright © 2021 CrossFit Florian. All Rights Reserved. Website by Bright Coconut