Wednesday, 12/24/2014

Morning Classes Only Today! No Evening Classes!!

The 3rd Annual 12 Days of CrossFit Chantilly

The 12 Days of CrossFit Chantilly Christmas:
1 Muscle-Up
2 Pistols
3 Hang Power Snatch (115#/75#)
4 GHD Sit-Ups
5 Handstand Push-Ups
6 Ring Dips
7 Wall Balls (20#/14#, 10’/9′)
8 Overhead Walking Lunges (45#/25#)
9 Pull-ups
10 Bar Facing Burpees
11 Power Clean (185#/125#)
12 Deadlift (305#/205#)
Compare to 12/21/2013

Post your results to the comment section.


  One thought on “Wednesday, 12/24/2014

  1. sburks1
    December 24, 2014 at 7:42 am

    All Rx except Pistols
    Pistols with Rig Assistance (used box last year)

    Felt Good – Gas tank not there at 6am to PR but glad I did it. Will double up Strength on Friday


    • sburks1
      December 24, 2014 at 2:30 pm

      Push-ups complete


  2. December 24, 2014 at 10:36 am

    Jumping MUs
    Pistols Rx’d
    45# snatch
    GHDs Rx’d
    HSPUs 1 abmat on wall
    RDs Rx’d
    10# WB
    OHWLs Rx’d
    Pull-ups Rx’d
    Burpees Rx’d
    75# Cleans
    145# DLs


  3. December 24, 2014 at 12:35 pm

    Great 10am group today!
    I actually “enjoy” these longer WODs…even though I can barely type right now. haha

    WOD: 46:44
    Scaled big time. Only thing RX were the GHD Sit-ups, Wall Balls, Overhead Walking Lunges and Burpees

    2 Ring Rows/2 Negative Ring Dips for Muscle-Ups
    Pistols holding the rig
    45# Power Snatch
    Handstand Push-Ups – toes on 20″ box
    Negative Ring Dips
    Ring Pull-ups
    65# Power Cleans
    125# Deadlifts

    For future reference I could have gone 5-10# heavier on all the barbell stuff, but this was my first 12 Days of Xfit WOD so I wasn’t sure what to expect.

    Merry Christmas, Happy Hanukkah, Happy Kwanzaa, etc. to all!


  4. Kira
    December 24, 2014 at 4:46 pm

    I don’t remember my time….in the 50’s.

    2 ring rows/2 ring dips for MU
    2 pistols rx
    3 power snatch @ 53#
    4 ab mat sit ups
    5 hspu with 2 ab mats (these were the worst)
    6 ring dips RX for 3 rounds then negatives (kept them rx for the MU scale)
    7 wb rx
    8 walking lunge rx
    9 pull ups rx
    10 burpees rx
    11 cleans @ 73#
    12 DL @ 115#


  5. December 24, 2014 at 5:06 pm

    2 ring rows/2ring dips
    Pistols off the box
    55# power snatch
    HSPUs with knees on box
    Ring dips with feet in front on floor
    15# Overhead lunges
    Ring rows for pull ups
    #85 power cleans
    #145 deadlifts
    Rx’d GHD sit-ups, wall balls, burpees


  6. Coach Cat
    December 24, 2014 at 9:20 pm


    Scaled the GHD sit-ups. Was getting to about parallel but in the round of 9s when I lost my will to live I decided the effort of getting on and off the GHD machine wasn’t worth it to scale them anyway so I went to regular sit-ups.

    In the warm-up I did 205# deadlifts but by the time I got there in the workout it just wasn’t worth the risk of injury so I went to 175#.


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