The 12 WODS of Christmas – CrossFit Lake Mary
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The 12 WODS of Christmas

5
Dec

The 12 WODS of Christmas

CrossFit Lake Mary – WOD

The 5th Annual 12 WODs of Christmas

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The 12 WODs

Festive “FRAN” 21-15-9 Reps of: Thrusters 95M/65F, Pull-Ups

Dancer “DIANE” 21-15-9 Reps of: Deadlifts 225M/155F, HSPU

Holly “HELEN” 3 Rounds for Time: 400mRun, 21 KB swings 24kgM/16kgF,12Pull-Ups

Elfing “ELIZABETH” 21-15-9 Reps of: Power Cleans 135M/115F, Ring Dips

Tinsel “300” 25 Pull-ups, 50 DL 135M/115F, 50 Push-ups, 50 Box Jumps 24M/20F, 50 Floor Wipers 135M/95F, 50 KB Clean& Press 16kgM/12kgF, 25 Pull-Ups!

North Pole “NANCY” 5 Rounds For Time: 400m Run, 15 OHS 95M/65F

Jolly “JACKIE” For Time: 1000m Row, 50 Thrusters 45# Oly Bar, 30 Pull-Ups

Jingle Bell “JT” 21-15-9 Reps of: HSPU, Ring Dips, Push-Ups

120 Blitzen “BURPEES” For Time….Self Explanatory!

Reindeer “RANDY” For Time: 75 Power Snatches75M/55F

Christmas “CHRISTINE” For Time: 500m Row, 12 DL (Body Weight), 21 Box Jumps 24M/20F

SANTA’S SURPRISE A Surprise WOD pulled right from Santa’s Toy Sack!!!!!!

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

“300” (Time)

25 Pull-ups, 50 DL 135M/115F, 50 Push-ups, 50 Box Jumps 24M/20F, 50 Floor Wipers 135M/95F, 50 KB Clean& Press 16kgM/12kgF, 25 Pull-Ups!

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

120 Burpees for Time (Time)

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″