Workouts of the Week – 12 WODs of Christmas

 In Crossfit, WOD

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Base Peak
Monday 14th December Monday 14th December
Strength Strength
(A1) Curl + Press x 12-15 (A1) 1 Bar Muscle Up + 2 CTB + 3 Pull Up
rest 60s rest 30s
(A2) High Box Step Up x 12-16 total steps (A2) 3 Strict HSPU + 3 Kipping HSPU
rest 60s rest 30s
x 4 (A3) 8 Alternating Pistols
rest 60s
x 3
WOD 8 WOD 8
(B) Ultimate Warrior or Andy (B) Ultimate Warrior or Andy
Members Choice via Facebook Vote Members Choice via Facebook Vote
Ultimate Warrior Ultimate Warrior
21-15-9 21-15-9
Thrusters (60/40) Thrusters (60/40)
Bar Muscle Ups Bar Muscle Ups
Andy Andy
21-15-9-15-21 21-15-9-15-21
Thrusters (42.5/30) Thrusters (42.5/30)
Sit-Ups Sit-Ups
Burpees Burpees
Tuesday 15th December Tuesday 15th December
WOD 9 WOD 9
(A) In Teams of two complete (A) Garry’s Dream Come True
Garry’s Dream Come True Run 800m
Run 800m then
then 2 RFT
2 RFT 20 Hang Power Clean (50/35)
20 Hang Power Clean (50/35) 20 Front Squats
20 Front Squats 20 STOH
20 STOH 20 Back Squats
20 Back Squats then
then Run 800m
Run 800m
Wednesday 16th December Wednesday 16th December
Strength Strength
(A1) Pendlay Row x 6-8 (A1) Pendlay Row x 6-8
rest 90s rest 90s
(A2) Strict Press x 4-6 (A2) Strict Press x 4-6
rest 90s rest 90s
x 4 x 4
WOD 10 WOD 10
(B) Ryan or Hulk Hogan (B) Ryan or Hulk Hogan
Members Choice via Facebook Vote Members Choice via Facebook Vote
Ryan Ryan
5 Rounds For Time 5 Rounds For Time
7 Muscle Ups 7 Muscle Ups
21 Burpees to Target 21 Burpees to Target
Hulk Hogan Hulk Hogan
E2M x 20 E2M x 20
3 Muscle Ups 3 Muscle Ups
5 Power Cleans (85/60) 5 Power Cleans (85/60)
7 Burpees 7 Burpees
Thursday 17th December Thursday 17th December
Strength Strength
(A) Overhead Squat @ 33X1 x 6-8 (A) 3 Position Snatch
rest 90s rest 90s
x 5 x 5
WOD 11 WOD 11
(B) Triple 3 – For Time (B) Triple 3 – For Time
3000m Row 3000m Row
300 Double Unders 300 Double Unders
3 Mile Run 3 Mile Run
(team option)
Friday 18th December Friday 18th December
WOD 12 (to Christmas Music!) WOD 12 (to Christmas Music!)
Wear your Christmas Jumpers Wear your Christmas Jumpers
(A) 12 Days of XMAS (A) 12 Days of XMAS
1 100m Run 1 100m Run
2 Power Cleans (60/40) 2 Power Cleans (60/40)
3 Ring Dips 3 Ring Dips
4 Deadlift (60/40) 4 Deadlift (60/40)
5 Burpees 5 Burpees
6 Toes To Bar 6 Toes To Bar
7 Push Ups 7 Push Ups
8 Box Jumps 8 Box Jumps
9 KB Swings (32/24) 9 KB Swings (32/24)
10 Pull Ups 10 Pull Ups
11 Front Squats (60/40) 11 Front Squats (60/40)
12 STOH (60/40) 12 STOH (60/40)
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