Saturday 31 December

Buy In:

5-5-5-5-5
Back Squat

Wod:

Row 2012m
20 x Push Press (60/40)
12 x Pull Ups
20 x KB Swings (24/16)
12 x HSPU
20 x GHD Sit Ups
12 x KB Clean & Jerk (24/16 x 2)
20 x Bow jumps
6 x Power Snatch (60/40)
6 x Rope Climb

Cash Out:

10 min MWOD

Results:

Friday 30 December

Buy In:

3 x 500m row Rest 3 Mins Between each Round

Wod

10 Rds

5 x Hang Power Cleans 50/30
10 x Lunge Walks 50/30 (5/leg)

Rack bar on back for Lunges

Cash Out:

10 min MWOD

Thursday 29th December

Buy In:

Shoulder Press

3-3-3-3-3

WOD

15 AMRAP

5x Deadlift 120/80kg
13x Pull ups
9x Box Jumps 24"

Wednesday 28th December

Buy In:

200 Double Unders



WOD

15 AMRAP

7x Med Ball Clean
7x Press Ups

Saturday 24 December

300

25 x Pull Ups
50 x Deadlift (60/40 kg)
50 x Press Ups
50 x Box Jumps
50 x Floor Wipers (60/40 kg) - (25/side)
50 x Clean and Press (16kg)
25 x Pull Ups

Results:

Friday 23 December

Buy In:

500m Row

WOD:

21-15-9 reps for time of:

60/40 Power Clean
GHD sit-up

Cash Out:
10 min MWOD

Results:

Thursday 22 December

Buy In:

1-1-1-1-1

Bench Press

Wod:

Kelly

5 Rds

Run 400m
30 x Box Jump (24/20)
30 x Wall Ball (20/10)

Cash Out:

10 Min MWOD

Wednesday 21 December

Buy In:

3-3-3-3-3 Overhead Squat

Wod:

21-15-9

Man Makers
Pull Ups

Cash Out:

10 Min MWOD

Results:

Tuesday 20th December

Buy In:

Tabata Rowing 20:10

Wod:

10 rounds for time of:
3x Squat Cleans 80/40kg
4x handstand push-ups


Cash Out

10 Mins MWOD Buy In:

Results:

Monday 19 December

Buy In:

1-1-1-1-1 Deadlift

Wod:

12 Days of CrossFit Christmas

12 Clapping push ups
11 Fran weight thrusters (40/30 kg)
10 Power snatches (40/30 kg)
9 Overhead squats (40/30 kg)
8 Double unders
7 Weighted lunge walks (20kg/10kg disc overhead)
6 Kipping pull ups
5 BOX JUMPS (24/18 inch)
4 Burpees please
3 Deadlifts
2 Toes to bar
1 60/40kg clean and jerk

To be performed like the song:

On the 1st day of christmas my true love gave to me:1 60kg clean and jerk
On the 2nd day of christmas my true love gave to me:2 Toes to bar

Cash Out

10 Mins MWOD

Thursday 15th December

Kerry's Birthday WOD

Buy In:

Ring rows 3 x 10reps

WOD:

30-25-20-15-10

Burpees
Box Jumps
Toes to bar

Cash Out

10 mins MWODOK

Wednesday 14 December

Buy In:

2 Min Press Ups Challenge

WOD:

Jerry

Run 1 Mile
Row 2km
Run 1 Mile

Cash Out

10 mins MWOD

Tuesday 13th December

Buy In:

2min AMRAP Strict Pull ups

WOD:
3 rounds
Run 800m
10x Burpee box jumps 24/20"
20 KB swings 24/16kg
30x Squats
40x Walking lunge steps

Cash Out

10 mins MWOD

Results:

Monday 12 December

Buy In:

1-1-1-1-1
Front Squat

WOD:

Death by Clean and Jerk (60/30)

Perform 1 Clean & Jerk every minute on the minute.

Cash Out

10 mins MWOD

Results

Sunday 11th December

Devil's Playground

6 rounds
Choose a single load that will be used consistently with each movement.
6x Deadlift
6x Power clean
6x Push-press
6x Clean & jerk
6x Power snatch
6x Overhead squat

Saturday 10th December

Dave's not so much Surprise WOD

Buy In:

400m Run Time Trial

WOD:
3 Rounds for time:

15 KB Swings 24/16
20x Overhead Lunge steps 15/10kg
25x Press ups
30 Air Squats

Cash Out

10 mins MWOD

Results

Friday 9th December

Buy In:

2min AMRAP

GHD Sit Ups


WOD:

Max rounds in 15 minutes

5x SDHP 60/40kg
7x Wall ball burpees 20ib/10lb
10x Box jumps (24")


Cash Out

10 mins MWOD

Thursday 8 December

Buy In:

25/side KB Lunge Snatches

WOD:

10-9-8-7-6-5-4-3-2-1

Power Snatches (35/25)
Perform 1 round of Cindy Between Sets

5 x Pull Ups
10 x Push Ups
15 x Squats

Cash Out

10 mins MWOD

Wednesday 7 December

Buy In:

1-1-1-1-1 Bench Press

WOD:

21-15-9

Sledge Hammer Swings
KB Swings (32/16)

Cash Out

10 mins MWOD

Results

Tuesday 6 December

Buy In:

3 rds

3-3-3-3-3
Front Squat

WOD:

3 rounds, 22-16-10x reps

Front squat (2x20#/12# KB)
Bent row
Push-ups

Cash Out

10 mins MWOD

Monday 5 December

Buy In:

3 rds

50m Run
50m Run Backwards
50m Run Knees 2 Chest
50m Run Butt Kicks

WOD:

3 rds for time

15 x Cleans (60/40)
21 x Double Unders

Cash Out

10 mins MWOD

Results

Saturday 3/Sunday 4 December

For Time (30 min TIME LIMIT!!!)

10 x Handstand Push Ups
20 x Burpee
30 x Row (Calories
40 x GTOH (12.5 / 7.5 DB)
50 x Pull Ups
60 x Box Jumps
70 x Sit Ups
80 x Wall Balls
90ft x Rope Climb (6 Ascents)
100 x Double Unders

Results:

Sunday 4 December

Complete as many rounds as possible in 20 minutes of:

Row 250 meters
25 Push-ups

Friday 2nd December

Buy In

50 x Hollow Rocks

WOD:

5 Rds for time:

Run 200m
7 x Sumo Deadlift High Pull (40/30)
7 x Push Press

Cash Out:

10 min MWOD

Thursday 1 December

Buy In:

5-5-5 Back Squat @ 65/75/85%

WOD:

AMRAP in 12 mins

Complete 10 Rounds of

Cindy
5 x Pull Ups
10 x Press Ups
15 x Squats

Followed by

AMRAP Clean & Jerk @ 60/40

Cash Out

10 mins MWOD

Results