Events & Weekend WOD’s

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12 Days of CrossFit

santa
We challenge you to 12 back-to-back benchmark days of CrossFit from Monday 5th December to Friday 16th 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 (like Coach Phil), it’s also a awesome opportunity to fill our your Fitness Level on Beyond the Whiteboard!

What happens on the last day, day 12?

Day 12 is the grand finale! As such, this year we will be having a Christmas Fancy Dress! So find your best winter warmers and crazy Christmas Costumes!

What happens if I am not on a unlimited membership?

If you are on our 3x per week membership you can attend extra classes. This 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.

Read more about it on Coach Phil’s Blog here !


CLASSIC CROSSFIT – Friday

Workout of the day

A) Conditioning CrossFit Open 11.2
15 minute AMRAP:

9 Deadlifts 70/45kg
12 Push-ups (hand release)
15 Box jumps 24/20″

Competition Class

A) Weightlifting – Clean & Jerk

A1) Build to 85-90% of your 1-RM

A2) For time:
10 Clean & Jerks @ 85%

*Penalty – If you fail an attempt, perform 10 burpees over the bar before taking your next attempt.

B) Strength

Every 2 minutes, for 16 minutes (8 sets) of:
3 Back Squat @ 80%+ of 1RM

C) Conditioning

In 15 minutes
Row 1000m
then AMRAP:
9 Deadlifts 70/45kg
12 Push-ups (hand release)
15 Box jumps 24/20″


CLASSIC CROSSFIT – Saturday

Workout of the day

A) Conditioning

In teams of 3, complete 3 sets each of:
30 Calorie row
30 Burpees
30 Sit-ups
30 Wall ball

Teams get one rower and one Wall Ball.
Teams establish an order and line up behind their rower, maintaining that order for the workout.
Athletes may not move to the next station until the athlete in front of them has finished their reps.

B) Arm only sled drags: 2-4 sets of 30m

Competition Class – Team Training

A) In teams of 3, complete 3 sets each of:
30 Calorie row
30 Burpees to target
30 Toes to bar
30 Wall ball 9/6kg

Teams get one rower and one wall ball.
Teams establish an order and line up behind their rower, maintaining that order for the workout.
Athletes may not move to the next station until the athlete in front of them has finished their reps

B) Accessory

10 rounds, not for time
30m Overhead carry
*You pick the equipment. It could be a barbell, DB’s, KB’s, sandbag, yoke etc)
1 Legless rope climb


Oly Lifting Club – Sunday

Workout of the day

The 12 Days of CrossFit starts tomorrow! Save some in the tank 😉

A) 3 Position clean

Perform 5 sets, where one set is floor + mid thigh + high hang

B) Push press + push jerk

Perform 5 sets of 1 + 1

C) Halting clean pulls

Perform 5 sets

*Bring bar from starting position to mid thigh and pause for 2 seconds.
*Return to 1″ from floor, and bring the bar back to mid thigh with a 2 second pause
*Return to 1″ from floor (again) and bring the bar back to mid thigh with a 2 second pause, then explode to a clean high pull

Competition Class

The 12 Days of CrossFit starts tomorrow! Save some in the tank 😉

A) Gymnastics skills work
– HSPU & Kipping
– Bar muscle-ups

B) Gymnastics Conditioning

Alternating EMOM x 21
Minute 1:
Row 18/15 Calories
Minute 2: 3-5 Deficit HSPU (you choose the deficit)
Minute 3: 3-5 Bar muscle-ups

B) Accessory

3-5 rounds
6/6 Landmine rows
6/6 Single leg deadlift