The 12 WODs of Christmas is a fun and infamous Christmas workout for CrossFit Athletes all around the world.
Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round.
Ex. On the 1st day of Xmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Xmas my coaches gave to me, 2 Thrusters and 1 SDHP; on the 3rd day of Xmas, my coaches gave to me, 3 Push Press, 2 Thrusters, and 1 SDHP; etc.
- Sumo Deadlift High Pull (75#/55#)
- Thrusters (75#/55#)
- Push Press (75#/55#)
- Power Cleans (75#/55#)
- Deadlifts (75#/55#)
- Kettlebell Swings (53#/35#)
- Box Jumps (24″/20″)
- Double Unders
- Overhead Walking Lunge Steps (Dumbbell 40#/25# or 45#/25# Plate)
** Affiliate Team use 95#/65# for all barbell movements **
12 WODS OF CHRISTMAS – THE JOSH BRIDGES VERSION
Josh Bridges also likes to release his own personal version each year of the 12 WODs of Christmas workout. So if you want to get brutal and pay the man this Christmas, then this is the version you should try.
As above, the WOD takes the same format as the“12 Days of Christmas” song. Complete each exercise in ascending order then work back down, adding one exercise per round.
- Stone Clean
- Bar MU
- Box Jumps 36″
- Man Maker
- Strict HSPU 3″ deficit
- 70′ Sled Push
- Dumbbell Snatch 100 lb
- 90′ HSW
- Ski Cal in ATP
- KB Deadlift 200 lb
- Tire Flips
Source: CrossFit Inc
Tag a friend that would enjoy doing one of these workouts with you…