Wed 11 Dec – Keelhaul’s 12 Days of Christmas

Posted: December 10, 2013 by ollyoz in General
Tags: , ,

CrossFit Keelhaul’s 12 Days of Christmas

As in the song, “on the first day of Christmas, my bastard of a coach gave to me…..”

You are to complete 1 x 400m. Return to the Box.
You are to complete 2 x Handstand Push Ups and 1 x 400m Run.
You are to complete 3 x Deadlift, 2 Handstand Push Ups and 1 x 400m Run.

Only the Run takes place outside. Everything else is back in the Box.

etc,etc

1 400m Run
2 Handstand Push Up
3 Deadlift (60/40/20kg)
4 Pull Ups
5 Ground to Overhead (60/40/20kg)
6 Toes to Bar
7 Kettlebell Swings (Russian) (24/20/16kg)
8 Box Jumps (24/18”)
9 Wall Balls (9/6kg)
10 Handstand Walk 10m (Scale: Progression 10 x Shoulder Touches per shoulder)
11 Thruster (40/20/10kg)
12 Burpees – call out, “Merry Christmas” with each one

The Handstand Walk is only 10m, not 10 x 10m.

This WOD is not about RX/Scaled or any sense of competition (yeah, right!). It’s about getting it finished and enjoying it. However, to use those terms, the fully RX male weight will be the first weight in brackets. RX Female weight (Scaled Male) will be the second while Scaled Female will be the third (where appropriate).

All will be explained on the day.

1530 – Warm Up and Standards Brief
1600 – 3,2,1, GO!

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