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’12 Days of CrossFit’ Christmas Eve WOD 1 Deadlift – 45kg/30kg 2 Hang Power Cleans – 45kg/30kg 3 Push Presses – 45kg/30kg 4 Thrusters – 45kg/30kg 5 Toes to Bars 6 Push Ups 7 Pull Ups 8 Box Jumps 9 Slam Balls 10 Lunges 11 Double Unders 12 Burpees

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Dec232015

23/12/15

Daily TrainingDecember 23, 2015 Leave a comment

Warm Up: 2 rounds of: 10 Scap push ups 10 Scap pull ups 10 reps A1. Strict Ring Dips @30X1, 10 reps x 4 A2. Strict pull ups AMRAP x 4 B. 8 rounds for time: 10 Thrusters @ 40kg/25kg 6 Box Jumps C. Weighted Side Plank; 45:15; x 3 sets each side

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Dec232015

Quick Healthy Smoothie

ArticlesDecember 23, 2015 Leave a comment

Coach Josh demonstrates making a delicious and healthy smoothie which you can make in no time at all. All you need is a handful of baby spinach, half an apple, about 50g of avocado, and water. That’s it! More greens can be added if you like. For a smoothie to take anytime during the day,…

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Dec222015

22/12/15

Daily TrainingDecember 22, 2015 Leave a comment

5-10 minutes front rack mobility focus + posterior chain warm up A. 15 minutes to work up to a 3RM Hang Power Clean B. EMOM x 7 8 Romanian Deadlifts 20 Double Unders C. EMOM x 7 6 Push Presses 6 Burpees D. TABATA Toes to Bar

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Dec212015

21/12/15

Daily TrainingDecember 21, 2015 Leave a comment

Mobility piece – front rack A1. Front Squat @50X1 – 5 reps x 4 A2. DB single arm row @30X1 – 8 reps x 4 B. 3 rounds 30 weighted walking lunges 10 kipping pull ups C. 2 rounds 300m row (ALL OUT!) rest 90 seconds

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Dec182015

18/12/15

Daily TrainingDecember 18, 2015 Leave a comment

A. Front Squat; Heavy triple – 15 minutes B. “Christine” 3 Rounds Row 500m 12 Deadlifts @ Bodyweight 21 Box Jumps @ 20″/24″

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Dec172015

17/12/15

Daily TrainingDecember 17, 2015 Leave a comment

Team WOD 6 min air squat drill. holding bottom of squat, good positioning. + 10 rounds, 3 Stations, 3 people – you can’t rotate until each person has finished their station Station 1: 12 Push Press @ 50kg/30kg + Station 2: 10 Burpee 6″ reach + Station 3: 20 Double Unders

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Dec162015

16/12/15

Daily TrainingDecember 16, 2015 Leave a comment

Mobility focus: wall squats and shoulder mobility 2 sets for time; Row 2000m 20 Thrusters @ 40kg/30kg 15 Chest to Bar 30 Plyo Lunges 15 Toes to Bar *Rest 5 min between rounds

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Dec152015

15/12/15

Daily TrainingDecember 15, 2015 Leave a comment

In teams of two, rotating after each full sequence is complete; 10 rounds total (5 rounds each); 20 KB Swings 15 Wallballs 10 Burpees + Straight into: 150 Box Jumps @ 20″/24″ 150 Pushups *total reps, the 150 can be partitioned between P1/P2 as needed

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