12 Days of Christmas Workouts

12 equipment-free/body weight workouts from Crossfit Virtuosity with "Good, Better, Best" scores to shoot for:

http://www.crossfitvirtuosity.com/articles/12-days-of-christmas-workouts/

[Print out a PDF to take with you!]

Day 1: Tabatalicious

For each of 16 intervals, complete 20 seconds of work and 10 seconds of rest alternating between air squats and push-ups. Count total number of squats and push-ups completed.

Good: 60/32, Better: 110/56, Best: 160/80

Day 2: Yay, Burpees!

100 burpees for time.

Good: 17m, Better: 12m, Best: 7m

Day 3: Up And Run

3 rounds for time:
Run 400m
50 sit-ups

Good: 12m, Better: 10m, Best: 8m

{4:07} Day 4: Ab-ish

5 rounds for time:
5 push-ups
10 sit-ups
15 air squats

Good: 11m, Better: 8m, Best: 5m

{3 min} Day 5: Know Jack

250 jumping jacks for time.

Good: 12m, Better: 9m, Best:6m Good: 6m, Better: 4m, Best: 2m

Day 6: As Fast As You Can

10 rounds:
30 second sprint
60 second walk

Day 7: Jump Start

50-40-30-20-10 reps for time:
Tuck jumps
Sit-ups

Good: 16m, Better: 12m, Best: 8m

Day 8: All Together

For time:
100 jumping jacks
75 air squats
50 sit-ups
25 burpees

Good: 14m, Better: 10m, Best: 6m

Day 9: Arms & Legs

5 rounds for time:
10 push-ups
20 walking lunges

Good: 16m, Better: 12m, Best: 8m

Day 10: Go-Stop-Go

For each of 8 intervals, complete 20 seconds of sit-ups and 10 seconds of rest. Count total number of sit-ups completed.

Good: 64, Better: 96, Best: 128

Day 11: Cardio Heaven

3 rounds for time:
200m sprint (about halfway around a city block)
25 push-ups

Good: 14m, Better: 10m, Best: 6m

Day 12: The Finisher

400 steps walking lunges for time.

Good: 20m, Better: 15m, Best: 10m