December 14, 2020 by DNRadmin


CrossFit DNR 12 Days Of Christmas 2020


Welcome to CrossFit DNR’s 12 Days of Christmas! There are many variations of this workout but this is the one that the Hooligan Nation performs every year so… put a smile on your face, enjoy the Christmas spirit, crush the WOD then record it! Merry Christmas Hooligans!

The workout is going to be on the long side for our 45 minute classes. We will do our best to stay on track but there is a good chance that we may run a few minutes over each class.

Freedom WOD Classes

Warm Up: 2 Mins
Quick Review of Bear Complexes

Metcon: 35 min Cap
This is performed just like the song!
“12 Days of Christmas” For Time:
1 Bear Complex 95/65 – see example below
2 Snatches 95/65
3 Strict Press 95/65
4 Burpees
5 Front Squats 95/65
6 Pull-ups
7 Hang Cleans 95/65
8 Hand Release Push-ups
9 Back Squats 95/65
10 Lat. Bar Jumps
11. V-ups
12 O.H. Squats 95/65

1 bear complex
2 Snatches, 1 bear complex
3 Strict Press, 2 Snatches, 1 bear complex
4 Burpees, 3 Strict Press, 2 Snatches, 1 bear complex

and so on..


    [honeypot level]


    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974

    Terms and Conditions for trial week

    You must be a resident and have a local address in Fort Collins. Offer valid for new members only! Parent or guardian must be present to sign waiver for anyone under the age of 18 years of age. Can note be combined with any other offers or discounts. 

      Still Have A Question?

      We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!

      [honeypot level]