Rev1 December 2023 CFHSV Programming
DB’s Annual 12 Days of Christmas WOD!
FOR TIME:
1 Power Snatch 95/65 MRX 75/55
2 Thrusters
3 Sumo Deadlift High Pull
4 Barbell Push-Ups MRX Push-ups
5 KettleBell Swings 24/16 MRX 20/12
6 Box Jumps 24/20″ MRX Step-Ups Okay
7 Pull Ups
8 Toes to Bar
9 Wall Ball Shots 20/14 to 10′ MRX 20/10 to 9′
10 Deadlifts
11 Hang Power Cleans
12 Burpees of the Bar
*You move through the workout using the same format as the song. Complete 1 Power Snatch, then 2 Thrusters and 1 Power Snatch, then 3 SDHP, 2 Thrusters and 1 Power Snatch. Time stops when you finish all 12 exercises.
Go ahead, monk
27:28 rx
22:30 rx in 2021
21:00 rx in 2020
20:43 rx in 2019
19:40 rx in 2018
14:39 Rx (PR)
2022 – 15:26 Rx
25:29
19:37
23:55 Rx
Went top down!
10 rounds – 5 reps; R freakin X baybee!!!
First RX WOD!
31:51 Rx
Yesterday’s Workout –
A: Bench – 165(10)-135(20)-185(5)-135(15)-200(5)
B: 2+4/2+2/2+1, RX with Bike
C: BackSqts – 225(5)x6
Young Kohana reppin the bell to standard! This little girl has come a long way from CrossFit Kids to showin up regularly with her dad and throwing down with the best of them. She’s quiet but got plenty personality If pressed. She comes from a great family and she represents them, herself, and CFHSV every time she walks in the door. Keep it up young lady!
18:34
20:33 rx
15:25 RX
2022 – 17:04 RX
25:42 Rx (PR)
22:56 rx
14:18 RX