TWELVE DAYS OF CHRISTMAS 12/24/2009

Level I

1 Clean and Jerk 95#/63#
2 Deadlift 135#/95
3 K2E
4 Box Jumps 24"/20"
5 Pull Ups
6 OH Plate Walking Lunges 45#/25#
7 Burpees
8 KB Swings 53#/35#
9 Split Squat Jumps
10 Push Ups
11 KB SDLHP 53#/35#
12 Med Ball Cleans 20"/16"

Level II

1 Clean and Jerk 135#/95#
2 Deadlift 225#/155#
3 Muscle Ups
4 Box Jumps 24"/20"
5 Weighted Pull Ups 35#/25#
6 Weighted Walking Lunges 30#/20#
7 Burpees
8 KB Swings 53#/35#
9 Single Arm Snatch 30#/20#
10 Push Ups
11 Dips
12 Handstand Push Ups

Post times to comments.

Coaches Tips:  Scale load and movements to match your current fitness level.  Both workouts are to be performed how the song goes…  For example, Level II, you will do 1 Clean and Jerk; 2 Deadlifts, 1 Clean and Jerk; 3 Muscle Ups, 2 Deadlifts, 1 Clean and Jerk; 4 Box Jumps, 3 Muscle Ups, 2 Deadlifts, 1 Clean and Jerk, etc… Until you have given yourself the gift of completing all 12 exercises.  Please arrive on time, this workout takes a while 🙂

By |2009-12-23T20:05:04+00:00December 23rd, 2009|Daily Workout|

9 Comments

  1. paul December 24, 2009 at 7:07 am - Reply

    5:30am
    L1
    Sioux 42:06
    Diana 28:03
    Julia 29:47 Rx
    Deborah 41:47
    Sara 45:14
    Rose 40:21
    L2
    Teshina 49:08
    Paul 37:45 Rx
    Stroup 41:39 Rx
    Newman 34:35 Rx
    James 53:42

  2. jack December 24, 2009 at 9:21 am - Reply

    5:30am L1
    Jack 47:xx Rx!

  3. paul December 24, 2009 at 9:53 am - Reply

    5:30am
    L1
    Jack 48:46 RX (sorry Jack)

  4. paul December 24, 2009 at 11:00 am - Reply

    9:00am
    L 1
    Tony P. 50:49 Rx
    Holly 30:43 Rx
    Bill 34:42 Rx
    Ed A. 25:38 Rx
    Tina 30:58 Rx
    Liza 51:22
    Charlotte 53:41
    Roselynn 34:24
    Tony A. 26:28 Rx
    Katie 39:27
    David K. 33:13 Rx
    Chris 31:13 Rx
    Dusty 41:38 Rx
    Kristi 45:08
    Tyler 44:02 Rx
    Dano 34:20 Rx
    Susan 40:37 Rx
    Rebecca 29:49 Rx
    Monica 30:13 Rx
    Traci 30:26 Rx
    Claire 42:03
    Valerie 44:37
    Michelle Z. 32:25 Rx
    L2
    Chad 65:12
    Kevin 69:57 Rx
    Steve-O 63:17

  5. lisab December 24, 2009 at 11:51 am - Reply

    10am
    L1
    Amelia 28:43 RX
    Jennifer O. 46:35
    Heather 30:21 (mod.)
    Briley 26:59 RX
    Berenice 53:55
    David N. 43:56
    Francisco 46:29 RX
    Anniken 28:29 RX
    L2
    Jon B. 47:33 RX
    Hollis 42:15 RX

  6. Patrick Day December 24, 2009 at 1:05 pm - Reply

    To all the crossfit east county family, happy holidays and warm wishes for a great new year. Have fun with all the family and friends you can.

  7. lisab December 24, 2009 at 1:27 pm - Reply

    12pm
    Jim A. 34:12 RX
    Jake 24:16 RX
    Brian 41:48
    Jim D. 27:15 RX
    Dean 36:08

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