Workouts – 12 WODs of Christmas

 In WOD

Choose-One-FOr-Celebration

Its time for 12 WODs of Christmas – read more about it here:

http://crossfitdublin.ie/workouts-week-12-wods-christmas/

Pepetua Food Drive – This week – 8th – 13th December

Don’t Forget this week Perpetua is running a charity food drive.  Anything you can donate will be gratefully accepted at both gyms.  Its for a great cause.  Lets give families in our community a Christmas to remember.

Monday 8th December – Day 1

Strength
4 Sets of:
Overhead Squats x 2-3 @3111

WOD – Benchmark Girl 1 “Nancy”
Five rounds for time of:
400 Meter Run
15 Overhead Squats, 42.5/30kg.

Tuesday 9th December – Day 2

Strength – Bending + Midline
Four sets of:
Deadlift x 5-6 reps @ 21X1
Rest 30 seconds
Handstand Push-Ups x Max Reps @ 2010
(no HSPUs, no problem – perform a seated DB press with a weight that challenges you to get 8-10 reps)
Rest 2 minutes

WOD – Choice – vote on facebook

1) Unknown
2) Christine
Three rounds for time of:
Row 500 meters
12 Deadlifts: body weight
21 Box jump, 24’20’

Wednesday 10th December – Day 3

The Chief
Max rounds in 3 minutes of:
3 Power cleans,
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Thursday 11th December – Day 4

Mini Frantasy
21 thrusters 42.5/30
21Pull-ups
15 thrusters 60/40
15 Chest-to-bar pull-ups
9 Thrusters 75/50
9 muscle-ups

OR

Strungout, backwards and upside down Fran

1200m run
9 pull ups
9 thrusters 42.5/30
800m run
15 pull ups
15 thrusters
400m run
21 pull ups
21 thrusters

Friday 12th December – Day 5

Three sets of:
Press + 3 Push Press
(perform one strict press, then 3 push presses immediately thereafter)
Rest 60 seconds
Ab-Wheel (or barbell) Roll-Outs x 8-10 reps @ 3020
Rest 60 seconds

WOD “Jerry”
For time:
Run 1 mile
Row 2K
Run 1 mile

Saturday 13th December – Day 6

Helen
3 Rounds For Time
Run 400m
21 Kettle Bell SwinGs 24/16
12 Pull Ups

Sunday 14th December – Day 7

“Bradley”

10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

Monday 15th December – Day 8

Oly Intense
Four or Five sets of:
(Full or Power) Clean x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes

Benchmark WOD – Girl 3 – “Elizabeth”
Complete rounds of 21, 15 and 9 reps for time of:
60/40kg. Cleans (Power Clean is OK)
Ring Dips
(Please note , use Bar Dips or Strict Push ups as a scale for Ring Dips)

Tuesday 16th December – Day 9

Strength
3 sets of:
Front Racked Alternating Reverse Lunges x 8-10 reps each leg @ 10X1
Rest 90 seconds
Weighted Pull-Ups x 4-6 reps @ 2110
Rest 90 seconds

WOD – vote on facebook

Sage
2RFT
20 Thrusters 60/45
20 Pullups
20 Burpees

or

“JJ”

1-2-3-4–5-6-7-8-9-10
Squat clean 85/60kg
10-9-8-7-6-5-4-3-2-1
HSPU

Wednesday 17th – Day 10

Benchmark WOD – “Kelly”
Five rounds for time of:
Run 400 meters
30 Box jump, 24/20
30 Wall ball shots

Thursday 18th – Day 11

Skill
Take 10-12 minutes to practice three gymnastics skills of your choice.Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…

“Nasty Girls”
3 Rounds, for time:

>> 50 Air Squats
>> 7 Muscle-Ups
>> 10 Hang Power Clean 60/40

Friday 19th – Day 12

12 Days of Xmas WOD Perpetua style – Christmas Jumpers encouraged

Perform the movements to the tune of “12 Days of Christmas”
1 – 100 Meter Run
2 – Power Cleans (60/40kg)
3 – Ring Dips
4 – Deadlift (60/40kg)
5 – Burpees
6 – Toes to Bar
7 – Push-ups
8 – Box Jumps
9 – Kettlebell Swings (32/24 kg)
10 – Pull-ups
11 – Front Squats (60/40kg)
12 – Shoulder to Overhead (60/40kg)

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