GEO’s “12 Days of Xmas WOD”


 

Every year we do the “12 Days of Xmas” workout to mark the end of the year and to bring everyone together for one last hurrah.  We started this 7 years ago and it has become very much a tradition for us – we will workout then unwind with a few drinks and something to eat.

The workout is a challenging one but we are offering you two versions to choose from (Option A is a bit easier than Option B), plus the choice to do it with a mate if you want.

It’s all about having some fun and getting in a good workout.

The gym will be open from 7am and you can come in and start straight away if you need to get away, otherwise the official start time will be at 8am.  It can take an hour to complete so just be aware.  After everyone has finished, we will hang out at the gym for an hour or so, have a couple of drinks and a bite to eat.  A few people have offered to bring some food.  This is not compulsory but if you want to bake or make something, please feel free.  It will be appreciated!

If you cannot make it in, have a great Xmas and a relaxing start to the year.  We will be running limited sessions next week – please check out the schedule on the website.

WORKOUT OF THE DAY

METCON

Option A.

The GEO “12 Days of Xmas”

For Time:

1 Clean & Jerk 60/40kg
2 Ring Dips
3 Box Jumps 24/20″
4 Hang Power Snatch 40/30kg
5 Bar facing Burpees
6 Push Press 40/30kg
7 Squat Jumps
8 Straight Leg Raises
9 Wall balls
10 Pull-ups
11 Wall Climbs
12 Front Squats 60/40kg

 

Option B. – a little bit more challenging

The Outlaw “12 Days of Xmas”

For time:

1 Clean & Jerk 100/70kg
2 Muscle Ups
3 Box Jumps 30/24″
4 Hang Squat Snatch 50/35kg
5 Bar facing Burpees
6 Push Press 50/35kg
7 Pistols (alternating)
8 Toes to Bar
9 Wall balls
10 Chest to Bar Pull-ups
11 HSPU
12 Front Squats 100/70kg

Advertisements

About AB

Crossfit Coach

Posted on December 23, 2017, in WOD. Bookmark the permalink. Leave a comment.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: