12 Days Of Christmas



It’s that time of year where we get to throw down on a CFBB/CFSL Christmas WOD.  The 12 Days Of Christmas is our traditional Christmas WOD like Murph is a traditional Memorial Day WOD.

The WOD goes just like the song. So an example would be 1 snatch, 2 cleans 1 snatch, 3 push jerks 2 cleans 1 snatch, and so on all the way till you get to 12 reps of thrusters working your way back down to 1 snatch.

This is a lengthy WOD so if you are constraint for time keep it to movements 1-9.


12 Days Of Christmas (Time)
For Time

1 Snatch 135/95
2 Cleans 135/95
3 Push Jerks 135/95
6 C2B
7 Burpees
8 Box Jumps 24/20
9 Situps
10 Deadlifts 135/95
11 Pushups
12 Thrusters 135/95




“The deadlift is unrivaled in its simplicity and impact while unique in its capacity for increasing head to toe strength.” -Greg Gassman

A compound, full body movement with the simplicity of picking up your keys off the kitchen floor.

Whether trying to improve explosiveness, overall strength, increase your metabolism, rehab from an injury, or just trying to live healthy as long as you want, the deadlift need not be avoided.

The deadlift actually used to be named the “health lift”

Brace your body in this workout today, we are looking for intensity…but we are looking a few more important things first!

Your form and consistency in the deadlift is far more important than the number of plates you have on each side of a barbell. We want you to lift all the weights but we have to take the right route to get you there and that starts with technique and overall use of your technique under tension.

So yes go fast today. With the proper technique and focus throughout the workout, if you know your One Rep Max deadlift, you should use about 60% of that to do repetitive reps today, we wanted to keep this workout quick! Shoot for under 13 minutes, around the 10 mark.


Metcon (Time)
21-15-9 reps for time of:
275/185 deadlifts
Burpees, jumping over the barbell

**Masters/teens 245/145



Finish off the week strong with this Hero workout!

Less running, more repping than Wednesday’s workout so you know you can handle the running this time, let’s see if you can handle the reps!

This is a “Chipper” workout for time, so keep moving! Choose a scale appropriate for you to keep a consistent pace from the start to finish.

I would try to shoot for under 20 minutes in this workout, so think about the movements and your runs…

How long does it take me to do 50 Pullups?
—Shoot for 3 minutes or less

400 meter run?
—Shoot for 2-2:20 minutes

21 Thrusters?
—Unbroken will take 45 seconds…2 minutes at the most.

800 meter run?
—4 minutes

Aiming for times will keep your intensity up and you’re guaranteed to get the stimulus intended for the workout! Use the clock to your advantage, don’t watch it tick away 🙂

Back to work.



Daniel (Time)
For Time:
50 Pull-ups
400 meter run
21 Thruster, 95#
800 meter run
21 Thruster, 95#
400 meter run
50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here

Ladies RX 65#
Teens/Masters 75/55#



he·ro – noun

1a: a person who is admired for great or brave acts or fine qualities

1b: a person who is greatly admired

A Hero workout today to really challenge your fortitude.

Any time you face one of these, you have to remember why you’re doing it. It’s an easy way for us to show honor and respect to the families of those fallen soldiers.

Besides the physically grueling part of it, mentally as well you will grow. Pushing yourself through tough movements, tough sets, will only make you better in the gym and even outside.

Scale Appropriately today, Cut the run down to something you can get in under 8 minutes and run the same thing overtime.

So you may run 1200 meter or 800 meters in order for you to at least get 45 seconds to get some reps of deadlifts in the first 8 minutes.

Choose weights appropriately as well, think something you can 5 times in a row, challenge yourself though!

It shouldn’t be light!

Score is total reps of each movement.

Back to work.



Nukes (3 Rounds for reps)
8 minutes to complete:
1-mile run
Max Reps Deadlifts, 315#
Then, 10 minutes to complete:
1-mile run
Max Reps Power Cleans, 225#
Then, 12 minutes to complete:
1-mile run
Max Reps Overhead Squats, 135#
In honor of U.S. Marine Corps Capt. Matthew “Nukes” Manoukian, 29, of Los Altos Hills, Calif., died Aug. 10, 2012
To learn more about Nukes click here

***Ladies RX
Deadlifts 205#
Power Cleans 155#
OH Squats 95#

**This is a HERO workout, keep going.



Besides looking at a jumprope in the gym and thinking “I hate double unders”

Think of it as a skill movement that just as easily will give you some of the best conditioning you can get with a simple tool.

I mean Rocky Balboa jumped plenty of rope before taking down Mr. T, Apollo Creed, and the Russian.

Muhammad Ali floated like like a butterfly across the ring because of how light he was on his feet, he jumped rope.

Get a little better today and comfortable with the rope, scale appropriately to keep moving.

Stay tight in those gymnastics skills today as well, you’ll see how practice will transfer to your training and your times will drop.

Back to work.


2 rounds not for time
-45 second nose to wall handstand hold
-accumulate 45 second L sit hold


Metcon (Time)
3 rounds for time

100 single unders
50 double unders
25 triple unders

**scale double unders to 50 double taps
**triple unders to 15 attempts or as many as you can in 3 minutes
**or double under attempts for triple unders if they don’t have doubles