19 Hagerty Blvd. Unit 7
West Chester, PA

December 23, 2011




1 Burpee

2 Push Press…95/65 pounds

3 Front Squat…95/65 pounds

4 Hang Cleans…95/65 pounds

5 Deadlifts…95/65 pounds

6 Box Jumps…20/18" box

7 Pull Ups

8 Push Ups

9 Sit Ups

10 Air Squats

11 KB Swings…53/35 pounds

500m Row

For Time

*Whole workout is done like you would sing the song. 1 Burpee, 2 Push Press, 1 Burpee, 3 Front Squats, 2 Push Press, 1 Burpee, 4 Hang Cleans, 3 Front Ssquats, 2 Push Press, 1 Burpee…ect. Until, 500m Row, 11 KB Swings,10 Air Squats, 9 Sit Ups, 8 Push Ups, 7 Pull Ups, 6 Box Jumps, 5 Deadllifts, 4 Hang Cleans, 3 Front Squats, 2 Push Press, 1 Burpee.

(Repeat WOD from 12.22.10)

Merry Christmas Everyone!!!


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"12 Days" from 12.22.10

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  1. lolo Reply

    yeah Molly!!
    happy holidays everyone!(:
    rx 16:26

  2. paige Reply

    merry christmas everyone!!!!!!
    rx: 15:12

  3. Sue W. Reply

    16:45, 55#…. Can’t think of any place I’d rather be this morning than at Explode with you guys and Christmas music 🙂

  4. Lauren Krygowski Reply

    Agreed Sue!! Merry Christmas everyone!

  5. Jeff K. Reply

    13:14 Merry Christmas!

  6. Steph M. Reply

    Merry Christmas everyone! It was great spending Christmas Eve morning with the Crossfit gang!
    17:49 45#, 26# KB
    (about 4:30 faster than last year!!) 🙂

  7. Paul Reply

    I am almost aaesmhd to admit that one of the problems of being of Master’s age is one’s thinking can become confused during a WOD. I did WOD #3 today by myself and did not realize that I did 10 rounds of each exercise rather than 5 rounds for a total of a 20 minute WOD. Needless to say I was beat! I posted my score for the first 5 rounds as Rx but am surprised that my number for the second 5 rounds only decreased by 26 reps. It was the burpee wall balls that got to me during the last 10 minutes. Awesome workout though!

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