Holiday Training Times up to New Years Day

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Hey guys,

I hope everyone had a fantastic Xmas.  As is often the case at this time of year, it is far too easy to indulge in one too many brussell sprouts and glasses of mineral water, so to take the edge off that guilt, get yourself into the Box.  We’ll be running 8am coached sessions only, up to and including New Years Eve, then Deano will be running a New Years Day WOD at 9.30am on, believe it or not, New Years Day.  From Saturday 2 January, the schedule will be back to normal.

Also keep an eye out on Facebook as the Coaches will be heading into the Box for out of hours training and they’ll post it on the “Geo Social Page”.  These will be Open Gym sessions so you can head in and do your own thing but the Coaches will be there to help if needed.

Below are also a number of WODs that you can hit if you happen to be away on holidays and unable to get into a gym.  They are all bodyweight workouts so there’s no excuse.

Enjoy!

 

WOD 1:

“Murph”

1.6km Run

100 Pull-ups (sub in sit-ups if you have not got a pull-up bar)

200 Push-ups

300 Squats

1.6km Run

 

WOD 2:

10 min AMRAP

20 Squats

10 Jumping Lunges

5 Burpees

 

WOD 3:

5 rounds for time of:

20m Bear Crawl (sub in handstand walk if you can do it)

20m Crab Walk

20m Broad Jump

20m Caterpillars/Inch Worms

 

WOD 4:

1km Run

50 Burpees

50 Squat Jumps

50 Push-ups

50 Lying Leg Raises

 

WOD 5:

Tabata (8 sets of 20 secs ON/10 secs OFF)

Sit-Ups

Clap Push-ups (or normal push-ups)

Jumping Lunges

 

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About AB

Crossfit Coach

Posted on December 27, 2015, in WOD and tagged , , , , , , , , , , , , , , , , , , , . Bookmark the permalink. Leave a comment.

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