5 Golden Rings

 In WOD

All Dressed Up For Christmas Morning

 WOD 12/13/11

“The 12 Days Of CrossFit”

1 Clean & Jerk (155/105)

2 Handstand Push-Ups

3 Burpees

4 pull-ups

5 thrusters (45/33)

6 Box Jumps

7 Wall Ball

8 Toes To Bar

9 Push-Ups

10 Kettlebell Swings (55/35)

11 Turkish Get-Ups (35/18)

12 Muscle-Ups

The workout will be completed just like the song is completed.

 

This is the last week to bring a toy for Toys For Tots. Please bring one and put it under our tree! Thanks to everyone who has already brought gifts; we appreciate your generosity.

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Showing 30 comments
  • Erin
    Reply

    Dena, you made the blog!!!

  • Bradd
    Reply

    Dear God.

  • JeremyB
    Reply

    40:05 with all kinds of scaling. This is defiantly one of those just keep moving workouts. Great job all of the 6AM’ers.

  • Fara
    Reply

    This was crazy!!!! Since my house appears to be in disarray most of the time 🙂 i can work around the mess. 10 people in class running back & forth at 6am… Geez!!!!! Definitely kept us moving like a busy holiday season!!

    Time was 44:41, NOT RX! It was indeed a sweaty day!

  • Dena
    Reply

    Erin, 9 months later!!!! This is Chris’s 4th time on the blog! This workout sounds like a biatch.

  • Jeremy J
    Reply

    Looks fun! How do we scale a muscle up? Is that dips and pull ups? If so how many?

  • Stutes
    Reply

    I may have to come to the 7pm class and give this a shot………

  • Sheree Pierce
    Reply

    Dearest Neal, I have been suspecting it for some time now, but today you have removed all doubt. You are trying to make us quit, aren’t you. WELL IT WON’T WORK!!! I kept at this for 49:46 and had to keep yelling, “Don’t put that away!” because people were cleaning up all the equipment. Kara announced the 45 minute cut-off, but I was just finishing up my 11th day and there was NO WAY I was going to stop at that point.
    Weird part is that it was really kinda fun. (Except for those #@%* Turkish get-ups.) Like I’ve said before, low reps (even if there are a billion rounds) make it less intimidating.
    AND I can get my toes up to about shoulder level most of the time!

  • Nathan M.
    Reply

    Jeremy its usually 3 ring dips and 3 pull ups per muscle up subbed

  • Jeremy J
    Reply

    Thanks Nathan. That wont be to bad I guess. 36 dips and 36 pull ups…piece of cake.

  • Neal
    Reply

    Somebody needs to make me some of those sundried tomato pesto bacon meatloaf rounds on the foodee project today.

  • Cassi
    Reply

    I’ll make some Neal! They sound Yumm-o!

  • Jeremy J
    Reply

    Just found out what tgu is….not looking forward to that portion of the workout! At least it’s at the end

  • Sheree Pierce
    Reply

    It would be better if it WAS at the end. They you’d only have to do them ONCE!

  • Neal
    Reply

    30:09 RX….. Those turkish get-ups are the worst

  • Jeremy J
    Reply

    Geez neal! We’re you on fire? Lol that’s frickin awesome!

  • Marc
    Reply

    Neal… IMPRESSIVE bro! That’s pretty bad ass.

  • Scott
    Reply

    38:17, but not RX weights. Did 36 pullups and 36 dips instead of muscle-ups. That was a fun one. Glad I made it today’s workout. Hopefully, you went faster than me, Mike, at the noon class.

  • Erin
    Reply

    Y’all…I did it….IN THE WRONG ORDER!! So instead of counting back, like how the song goes, I would start all the way at the beginning and work my way down. I thought it didn’t seem right….. It actually wasn’t TOO bad minus the Turkish Get-Ups.
    50:53
    85# C&J, 2 ab mat HSPU, 53# thrusters, 24″ box, 45# kb, 15# TGU, ring dips and pull ups for muscle ups.

  • JJ
    Reply

    very disappointing 46:10
    but a fun wod actually

    me and neal said should be around 30. he succeeded, i didnt. i felt good with my time until round 11 and i guess TGU slowed me. 35 is not heavy but i didnt do well. tried to go for 6 muscle ups. got one and did 33 pullups and dips. could have slowed here cuz my first time ever doing HSPU and DIPS unassisted so i guess thats a win. C and J 135 everything else as prescribed

  • Sean
    Reply

    45:02 RX I’m pretty happy with that considering it’s my 2nd RX’d WOD since my surgery!!!

    Also- THE INOV8 BARE-XF 210’s are on pre-order at borntorun.com and naturalrunningstore.com

  • Jason
    Reply

    35:43 with 12 pull ups and dips for muscle ups.

  • Cody
    Reply

    32:02, pull ups instead of muscle ups

  • Jaywes23
    Reply

    37:37 RX minus the muscle ups, got 1 and went to pull ups

  • Stephanie
    Reply

    42:45
    HSPU w/2abmats, did 3 modified mu’s w/blue band and finished with pull ups. Rx everything else.

    Seriously hard wod but a great one.

  • Jeremy J
    Reply

    Pretty brutal!

    47:15 with 12 pull ups instead of muscle up. Only did the first eleven with each arm of tgu’s and 3 each arm in the final round. I just couldn’t get off the ground. Everything else rx.

    I just hope I wake up tomorrow.lol great workout!

  • Merrell
    Reply

    I had a lot of pain throughout this one in my hands, and afterwards some pain in my shoulders. I think it was the C and J, 155 was my 1 rep max, that I PRd last thursday. I did 135, which I think might have been too much.
    I left at 1:00, and got to the 9 rep thing. Glad these time intensive WODs are rare.

  • Stutes
    Reply

    35:48 RX minus muscle ups, subbed pullups. That was my best WOD ever at CFB!!!

  • Dena
    Reply

    35:06 didn’t do muscle ups… of course. Did 2 mat HSPU. Tha best part if this workout was me and lakin singing… ” on the first day of crossfit, Neal made us do…” we sang the whole song.

  • Erin
    Reply

    That’s awesome JJ!! Def. a win…35# IS heavy!!

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