Weekend WODs!

Hey team!

A massive WELL DONE! to all of you who took part in the 12 days, be it your first go-round or for those of you who have been with us for a few years now. It’s no small feat and this year was a special one that will be hard to outdo next year although as most of you know I’ll certainly give it a good bash 😛

Obviously an even bigger well done to those of you who did all 12 days! We even know some of you are on even more than that so we do hope you have planned some amazing rest and downtime over the X-mas period!

Those of you who have completed more than your fair share of WODs over the last 12 days then we recommend a good rest this weekend with plenty of good nutrition (interpret as needed here 😛 ), however for those of you who need a fix this weekend then here are the WODs for you 🙂

Head Coach Milo


Saturday CrossFit

Teams of 2!
35min. to get as far as possible
3 Rounds:

30 Toes to Bar
30 Shoulder To Overhead 50/35kg
30 Cal Assault Bike/Ski /Row

100 Wall Balls 9/6kg

2 Rounds:
30 Toes to Bar
30 Shoulder To Overhead 60/40kg
30 Cal Assault Bike/Ski/Row

100 Wall Balls 9/6kg

1 Round:
30 Toes to Bar
30 Shoulder To Overhead 70/47.5kgkg
30 Cal Assault Bike/Ski/Row

Sunday Oly Lifting

1)Power cleans + Front squat +Split jerk
6 x 1+1+1
2)Deadlifts
4 x 2
3)Half kneeling DB Press
4 x 6/6
4)Pull ups
3 x 8-12
5)Face pulls
3 x 15-20