Tag Archives: carries

12 Days of CrossFit!

At CrossFit Thames, we have a special Christmas tradition called the The 12 Days of CrossFit.

At Christmas time we challenge you to 12 back-to-back days of CrossFit’s benchmark workouts with day 12 as the grand finale!

So what is the 12 Days of CrossFit about?

We challenge you to 12 back-to-back benchmark days of CrossFit from Monday 4th December to Friday 15th of December.

Not only is the great fun, but it’s also a chance to test yourself. If you are a a bit of a data geek, it’s also a awesome opportunity to fill our your Fitness Level on Beyond the Whiteboard!

How does it all work?

This challenge is open to absolutely everyone, all you need to do is turn up to a class and be ready to train! The coaches will get everyones name on the whiteboard to keep a log of the whole challenge.

Each day we tackle a different benchmark workout form the CrossFit Girl’s to the Hero workouts.

What if I can’t RX the WODs?

This challenge is about taking part, crushing some workouts and having a good time. As with all your training the coaches will provide substitutions and scaling where needed.

What if I can’t make it one day?

Don’t worry if work or family commitments gets in the way, that’s life! Just complete as many workouts as you can. We do not recommend double day WODs to make up for a missed day, this challenge is tough enough as it is!

What happens on the last day, day 12?

Day 12 is the grand finale, this means after the final workout we have a Christmas Party at the gym.

This year we are having a fun Christmas Bake-Off. Bake your best Christmas goodies and bring it along to our Christmas Party. As members sample the delights they cast their vote for the favourite dish before our Bake of Champion is crowned.

Our master baker will win a place on a Cookery and Baking Class at Little Portland Street Cookery School to further hone their skills.

Not interested in the Bake-Off? That’s cool, but still feel free to bring a long a tasty treat to share with your fellow classmates.

What happens if I am not on a unlimited membership?

If you are on our 3x per week membership you can attend the extra classes. As with last year you will be charged £5 per additional class and the proceeds raised during the 12 days will be donated to SHP – The charity for homeless and vulnerable people in London.

Workout of the Day – CrossFit

Strong Man day!

A) Yoke carries – Grab a yoke and load it up. There are many different styles of yoke carries you can play with (front rack, back rack, Zercher, overhead!)

B) Offset Carries – 15-20 Minutes of quality work
100m Off set carry (Change at 50m)
20 Wall ball sit ups
100m Overhead carry KB/DB

Workout of the Day – Weightlifting Club

A) Snatch: 6 x 1 @ 85-90%

B) Snatch pulls: 5 x 2 @ 105%

C) Back squat: 6 x 1 @ 80-85%

D) Bent over rows: 3 x 5 @ by feel