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CrossFit’s 12 Days o’ Christmas Workout! 1 Christmas Power Snatch (95# / 65#) 2 Ring dips 3 Burpees 4 Pull-ups 5 Toes-2-Bar 6 Push-ups 7 Air-Squats 8 Jumping Lunges (each jump = 1) 9 Box Jumps (20″ for Men & Women) 10 10′ Wall-Balls (20# / 14#) 11 KBS (53#

We had 31 names on our whiteboard yesterday and we still have only collected 17 winter coats for our Coats for Clean and Jerks fundraiser. Please bring down anything you have, this is a great opportunity to give back this Christmas season. Press 3×5 AMRAP in 10 minutes 30 Double

Sumo Deadlift, 2 reps on 60s x 10 sets @60% of 1RM deadlift Every minute on the minute for 8 minutes 8 Toes to bar Max reps walking lunges holding a 45lb plate

Power Clean, heavy single 3 reps on 60s x 8 sets 2 Reps on 30s x 6 sets AMRAP in 6 minutes 6 Ground to overhead 12 Step-down box jumps Rest 2 min AMRAP in 6 minutes 10 Hand release push-ups 10 Pullups 15 Back squat Rest 2 min AMRAP

Push Press 1RM 30-25-20-15-10 Squats Burpee Broad Jump 40′

Push press 3 on 60s x 8 sets @75% of 1RM 2010 Canada Regionals Workout 4 rounds for time 35 wall balls 25 pull-ups

Box Squat 3RM 9-6-3 of each couplet, no rest between Power Cleans Bar Facing Burpees Thrusters Box Jumps Overhead Squats Kb Swings

Alternating on the minute Push Press x 5 Overhead squat x 5 Row 1000m Rest 3 min Row 1000m Rest 3 min Row 750m Rest 3 min Row 750m Rest 3 min Row 500m Rest 3 min Row 500m Done!

Front Squat 10×2 on 60s 10 Kb Front Squats 10 Box Jumps 10 Jump Squats 10 Lunges/leg Rest 3 min 4 Rounds

Power snatch + overhead squat + full snatch X5 sets 5 rounds 10 Burpees over a box 10 Wall balls 10 KB swings