“Atomic’s 12 Days of Christmas”

Perform this workout like you sing the song….(total of 12 Rounds; adding exercises and reps each round)

On the 1st day of Chirstmas my truelove gave to me a 100m Run and a Partridge in a pear tree
On the 2nd day of Christmas my truelove gave to me, 2 Heavy Deadlifts, 100m Run and a…
On the 3rd day if Christmas my truelove gave to me, 3 Burpees, 2 Heavy Deadlifts, 100m Run and a …..
You get the idea….

1  100m run
2  Heavy Deadlifts (245)(145)
3  Burpees
4  Ball Slam Get-ups (20)
5  Golden – Ring Dips
6  Pull-ups
7  Dumbell Thrusters (40)(25)
8  KTE
9  Wallball Shots (20)(14)
10 Jingle Jangles (10m side-to-side sprints) 
11 Heavy KB Swings (70)(53)
12 Clean & Jerk (145)(100)


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(photo courtesy of CF Main Site)

19 Responses to ““Atomic’s 12 Days of Christmas””

  1. Junior

    Fun WOD.
    Enjoyed working out with the people I haven’t met yet! 🙂
    Ida, Nisha, Daniel, and Brennan nice to meet y’all! (sorry if I spelled your name wrong)
    Made it to the 12th day of Christmas but only got 5 push jerks
    (145# DL, Ball Slams get ups 20#, para dips, band pull ups, 25# DB Thrusters, 14# WB, 44# KB, 100# PJ)
    Merry Christmas!! 🙂

  2. Keith Fogle

    10 rds + 38 reps (finished KTE’s on 11th)
    (205#DL, 30#DB, 53#KB)
    Didn’t make it to the clean and jerks…but a great wod!! Thanks to MLB for the push!
    Merry Christmas and Happy Holidays to all!

  3. FPR

    11 rds + 22 reps (Rx) (12 C&J and 11 KB swings)
    Thanks Toe for counting my reps and getting my bar ready…you’re awesome!
    and yes…..Silverback, you beat me by 10 reps…just making sure we were clear on that! haha
    Great to partner with you Fam!! Awesome job!! I’m glad I could help you! 🙂
    Awesome job everyone…it was fun!!
    Merry Christmas to all!!!
    Nice to meet some of the pacemakers today!

  4. Will M

    What-a-WOD!!! Goodness gracious!!
    10rds+38reps. Like Keith, got to the KTE’s, which I feel better about. Wish I coulda made the C&J’s. I appreciate Billdozer pushin’ me.
    Merry Christmas, y’all!!

  5. Easy Rider (aka Robert Hammond)

    11 rds + 42 reps RX
    Love the programming. Lots of fun this morning with everyone running around. Thanks to Silverback and many others for the push. Great job everyone… and merry xmas.

  6. JohnnyB

    10 Rounds + 45 Reps- RX
    Thanks MasterG for counting!
    Happy Holidays everyone!!

  7. Silverback

    11 Rounds + 32 reps (or as Coach Billy stated, a big fat DNF). Was happy that I got to complete my C&Js plus a couple exercises.
    Had a blast this morning. So many people leaving everything they had on the floor. Would have loved to finish the WOD since I was fairly close to the end when cut-off hit, but understand that we needed a time limit with so many folks getting their last workout in before Xmas.
    Easy Rider, you were rockin’ today. Good work man.
    Happy Holidays everyone!

  8. Billdozer

    DNF(RX) Just ran out of time with our cutoff, I missed my BFF who ran off on me halfway through the workout. I was lost after that. Thanks for the push Will.
    Congratulations to Juan, the only man to finish this one. Well done my friend, well done.

  9. T-REX

    11+10 (RX weights, modified 12# BS, and blue band asst ring dips). thx Fight Club for counting, great time yelling at you! Thx Fam for sticking around. So many people I didn’t get around to meet, but great job everyone. Loved this wod! Happy Holidays!

  10. chrissy c

    10 + 35 (105# DL/Black band assist RDs/thin white band PUs/15# DBT/10# WB/35#KB)
    Fun one. Ho Ho Ho.

  11. Holly

    Way to go Jared! Was worried about slipping a disk setting up your deadlifts! See why your name is “Ox.” cuz you are strong like…
    Happy Holidays!

  12. mario cc

    mario c 26:57 SCALED to straight through 1-12 then back down. (#125DL; #10BS; #15 thrusters; #10WB; #35KB; #70C&J)

  13. Justin

    Thanks to the Atomic team for the great WOD today. I hope that I will have the chance to drop in again in the future.
    11 – rx…..DNF….just needed more time….great WOD.
    If anyone is ever in San Antonio stop by Lone Star Crossfit.
    Happy Crossfitting!

  14. T.I.

    11 + 13 (RX)
    What a WOD….sent me home with a migraine. Great to see so many of y’all this morning. Merry Christmas.
    Juanito! Way to go bro. Awesome!

  15. Shelly

    10 even (105# DL, 10# balls&DB, band assist, KTW) loved it & proud to have made 10 with 4 secs left as I ran in the door. First time I was actually worried I would pass out.
    Thanks Justin for joining in!
    Merry Christmas all – Santa is finally going to bed!

  16. G

    Dnf (Rx) with the 30 min cut-off established due to the size of the classes on Christmas eve. Paced with Shara of Mile High CrossFit the entire time. Got up to 50m run right before the C&J’s. Ring Dips became sets of double or single reps towards the end. (11 rounds + 50m run).
    Awesome doing this wod alongside Arnold and Chrissy-pure intimidation factor =)
    Great to see everyone in a festive mood!
    It was good to see Z back at the box!
    Nice to meet Justin from San Antonio.
    Great efforts everyone!