Wednesday 20141224

12 Days of Eo3Fit

If you haven’t seen a "12 days" workout before, here is how it works.

After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 deadlift, then 1 deadlift + 2 MU, then 1 deadlift + 2 MU + 3 Box Jumps, etc. The WOD is complete when the 12 Front Squats are completed.

This one is brutal, but a must around the holidays.

1 x deadlift @ 90% 1 RM
2 x muscle-ups
3 x box jump (as high as possible)
4 x clean @ 50% of 1RM
5 x deficit push-ups (push-ups on 45# plate)
6 x knees-to-elbows
7 x KB swings @ 2 pood
8 x wall ball shots @ 20#
9 x ring dips
10 x thrusters @ 95
11 x pull-ups
12 x front squats at 100% bodyweight

*Competitor: As prescribed 
*Established: Scale as needed  
*Recruit: Scale as needed  



My wife put a description of me on her blog that sums it up quite nicely. "Loves – CrossFit, reading for knowledge, eating delicious things, rainy days, his puppy Berkeley, a good cup of dark coffee, a nice dark beer, pizza, taking pictures, having deep conversations, his family – more than anything, exploring new places, and Wife." I also enjoy blogging, but that's pretty much me.