“ICA’s 12 Days of Christmas”
- Day 1 = 1 x 200m run
- Day 2 = 2 deadlifts (225/155#)
- Day 3 = 3 box jumps (30/24″)
- Day 4 = 4 push ups (men clapping)
- Day 5 = 5 second L-sit hold
- Day 6 = 6 wallballs (20/14# to 10/9′)
- Day 7 = 7 KB swings (53/35#)
- Day 8 = 8 KB SDHP (53/35#)
- Day 9 = 9 burpees
- Day 10 = 10 walking lunges
- Day 11 = 11 knees to elbows
- Day 12 = 12 keg ground to overhead (105/75#)
WOD Notes: There are a lot of notes today, please read them all!
- You do the workout like you sing the song. Round 1 you do Day 1 (200m run). Round 2 is Day 2 + Day 1 (2 deadlifts + 200m run). Round 3 is 3 box jumps + 2 deadlifts + 200m run… etc. Compare to 161210.
- If you signed up but can no longer show up, please remove your name ASAP. If you were hoping to attend but all heats are full, send us a text with your preferred heat time. We will accommodate as many as we can! We may ask the extra athletes to start at “off heat” times, such as 7:45, 8:15, 8:45, 9:15, etc.
- There will be no coach led warm up. Please show up at least 20-30 minutes before your heat time to get warm and practice each of the movements. Ask a coach or experienced athlete if you have questions!
- If you’re not up for an hour-long WOD, consider scaling by only doing rounds that start with an even number. Once you start a round you still complete ALL movements in that round… This effectively cuts the workout in half but still allows you to complete each station.
- It’s 100% chance of rain tomorrow morning. We’d like to minimize the tracking of water into the gym. We’ll have several options for the 200m run, including: (1) Row 200m, (2) Bike 15/10 calories, (3) Save all the running until the end and do 2400 meters at once, (4) run our indoor loop 5x. (Yes, we have a plan for an indoor loop, but we’ll need to test it tomorrow during the early heats to verify it’s going to work…)
Community Notes: Happy Birthday Chris M and Rocco!
This Post Has 9 Comments
Oooh. I LOVE other options for the usual frigid 200m.
Tell me the truth, are we getting too soft? 😉
Happy day to both Chris and Rocco!!!!
Happy birthday Chris and Rocco!
Happy birthday Chris and Swift Cuz’!
Pingback: » Open Gym – Dec 28, 2017 CrossFit Phoenixville
Pingback: Daily WOD – Dec 19, 2018 | CrossFit Phoenixville
Pingback: Daily WOD – Dec 22, 2018 | CrossFit Phoenixville
Pingback: Daily WOD - Dec 22, 2018 - Iron Cross Athletics