WOD Blog
 | Wed, Dec 25 2024 |  |
 | Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party |
12 DAYS OF CROSSFIT(Time, Rx2, Rx3) Rx 12 rounds for time, starting with 1 and adding a movement each round: 1 wall walk 2 candlesticks 3 burpees 4 push-ups 5 walking lunges 6 air squats 7 sit-ups 8 jumping squats 9 jumping lunges 10 broad jumps 11 handstand push-ups 12 single-leg squats Perform the workout like the “12 Days of Christmas” song. In round 1, perform 1 wall walk. In round 2 perform 2 candlesticks and then 1 wall walk. In round 3, perform 3 burpees, 2 candlesticks, then 1 wall walk. Continue adding a new movement each round. Rx2/INTERMEDIATE Same as Rx’d Rx3/BEGINNER 6 rounds for time, starting with 2 candlesticks and then completing the even rounds only, ie: 2, 1; then, 4, 3, 2, 1; then, 6, 5, 4, 3, 2, 1; etc.: 1 inchworm 2 candlesticks 3 burpees 4 push-ups from the knees 5 walking lunges 6 air squats 7 sit-ups 8 jumping squats 9 jumping lunges 10 broad jumps 11 DB shoulder presses (10/15 lb) 12 box step-ups (12/20 in) Perform the workout like the “12 Days of Christmas” song moving through the even rounds only. In round one, perform 2 candlesticks, and then 1 inchworm. In round two, 4 knee push-ups, 3 burpees, 2 candlesticks, then 1 inchworm. Continue adding the new exercises each even round. ____________________________________ Intended Stimulus 20:00-25:00. Faster paces early and slower paces in the later rounds. Increasing complexity as the workout progresses. High dose of localized muscular fatigue in the quads and shoulders.
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