Events & Weekend WOD’s

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12 Days of CrossFit

12days logo

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) Strength

Every 3 minutes, for 15 minutes (5 sets):
3-5 Bench Press (If you make 5 reps, increase the load)

B) Conditioning

In Teams of two, 18 minute AMRAP
Rounds of Cindy (5 Pull-up, 10 Push-up, 15 Air squat)
X
Calories on the rower

*Your score is rounds of Cindy x Calories on the rower
*Partners switch after every 3 rounds of Cindy

Extra Credit – Make up a missed session from midweek

Competition Class

A) Strength

A1) Power Clean: 5×3 at 80-85%, drop and re-set each rep

A2) Front squat: 7×3 @ 85-90%

B) Conditioning

In Teams of two, 18 minute AMRAP
Rounds of Mary (5 HSPU, 10 Pistols, alternating legs, 15 Pull-ups)
X
Calories on the rower

*Your score is rounds of Cindy x Calories on the rower
*Partners switch after every 2 rounds of Mary


CLASSIC CROSSFIT – Saturday

Workout of the day

A) Conditioning

In teams of 2, complete for time:
100 Pull-ups
300m Farmer’s carry 32/24kg
100 Wall ball 9/6kg
300m Farmer’s Carry 32/24kg
100 Burpee box jump overs 24/20″
300m Farmer’s carry 32/24kg

Partition the reps however you would like.

Competition Class – Team Training

In teams of 2

25 minute AMRAP:
9 Rope climbs
40 Clean & jerks
30 HSPU,
40 Power snatch
30 Double under
40 Overhead squats

1st round every barbell is 42.5/30kg
2nd round every barbell is 50/35kg
3rd round every barbell is 60/40kg
4th round every barbell is 70/45kg


Oly Lifting Club – Sunday

Workout of the day

A) 3 Position clean

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

B) Front squat + jerk

Work up t0 70% of 1R C&J. and perform 4 sets of 3+1

C) Clean pulls

Work up to 90% of best clean and perform 3 x 3

Competition Class

A) Gymnastics

Every minute, for 20 minutes, alternate between:
Min. 1: 1 Legless rope climb + 1 Regular rope climb
Min. 2: 2 Strict deficit HSPU
Min. 3: 3 Muscle ups (strict if possible)
Min. 4 : 4 Weighted pistols (4 per side)

B) Weightlifting – Power snatch + snatch

Use 80% of best power snatch and perform 5 sets of 1+1

C) Conditioning

3 Rounds for time:
21 Calorie row
15 Bar burpees
9 Snatches 60/40kg