Thursday, December 22, 2011

12 Days Of CrossFit Dumbo


1st Day - Front Squat 95#/135#
2nd Day - Sumo Deadlift High-pulls, 65#/95#
3rd Day - Thrusters  65#/95#
4th Day - Kipping Pull-ups
5th Day - Burpees
6th Day - Box Jumps 20"/24"
7th Day - Push-ups
8th Day - Kettlebell Swings 35#/53#
9th Day - Wall-Balls 14#/20#
10th Day - Abmat Sit-ups
11th Day - Jumping Air Squats
12th Day - Dbl-unders

Post load and time to comments.


  1. Since I won't be here for ~half of's this work?

  2. 39:13. Mods --
    Green Band for pull-ups
    15" (I think) box for box jumps
    Tuck jumps instead of double unders

    Recipe for my bars:
    1/2 cup (measuring cup) nuts. I used almonds and walnuts.
    1/2 cup unsweetened coconut flakes
    6 medjool dates (I used 5 and a fig)
    1 tsp coconut oil

    How to make: Put nuts in food processor. Process. Add coconut flakes, process. Roughly chop dates/figs, add in 2 batches. Process. Add oil, couple more spins.

    Roll it out to desired thickness on some saran wrap. Put in fridge for a few hours. Done.

    You should get roughly 4 bars, each bar will be 1.7-ish ounces and ~225 calories.

  3. IF anyone's interested in joining me in going paleo for January, I'm shamelessly leveraging a few's one:

  4. 95# for Day 1/2/3
    44# for Day 8
    Tuck jumps for Day 12


  5. Anne
    Time 37:23 rx.......and I will Paleo with you in January!

  6. Reg aka Mandown 36:03 B/R Band pullups HRPU