We just want to say a massive thank you to everyone for coming and taking part in our fitness fundraiser on Saturday. What a fun day! It was amazing to get everyone together, despite the current circumstances and raise money for two fantastic causes.
Our fundraising total is currently sitting at £1330 which is an incredible effort from everyone! We will be closing the Just Giving page on Wednesday so if you haven’t had a chance to donate but would still like to, you have a few more days. If you have already made a contribution, we really cannot thank you enough Once again thank you all for your efforts on Saturday. Look forward to seeing you all back in the gym across this week.
The final WOD of our 12 WODs of Christmas. This WOD is a little crazy but a lot of fun! We’ll make sure to talk it through fully on the day and there will be plenty of scaling options available.
1 snatch 60/40 2 clean and jerks 3 thrusters 4 front squats 5 power cleans 6 deadlifts 7 Push Press 8 Toes to bar (hanging knee raises) 9 Chest to Bar (ring rows) 10 burpees 11 press ups 12 bar muscle ups (jumping pull ups)
Tomorrow kicks of our annual 12 WODs of Christmas! This has been a long-standing tradition at BaseFitness. The 12 WODs are focused on completing some Hero Workouts, Benchmark Workouts and Open Workouts from across the years that have been published by CrossFit HQ.
They are somewhat challenging workouts that really help to push your physical fitness forward. The coaching team have you covered though, there will be plenty of scaling options available for everyone to get a great workout in and give the 12 WODs a go. There is a link below each of the 12 WODs if you would like to read more about each workout and who it is in honour of, as well as get some tactics and gameplans on how best to approach them.
Little note, please do not try to complete all 12 WODs, as this would be quite a challenge for your body! Pick the ones you like the most and give them a try. This Sunday has changed from Base Strength and Base Conditioning repeat to accommodate the 12 WODs of Christmas.
We hope you enjoy the run up to Christmas and hopefully the 12 WODs will put you in a festive spirit. Feel free to break out those Christmas outfits for the gym!
BaseFitness team.
Monday
The partitioned seven
30 minute AMRAP
I go u go round 7 Deadlifts 60 / 40 7 Press ups 7 thrusters 60 / 40 7 burpees 7 kettlebell swings (32/24) 7 knees to elbow 7 pull ups
This will be our 7th year doing a birthday WOD for Ryzo! The main man that is Ryzo has been a long standing member and every year we let Ryzo make up a WOD around his birthday numbers and he never fails to disappoint. Ryzo would love it if as many of you as possible could take part in his workout. If you don’t know who Ryzo is then don’t worry at all he’ll still love to hear how you got on with it!
Ryzo’s Birthday WOD
23min AMRAP 23 Kcals 17 DB Snatch 12 wall balls
Saturday
BaseFitness festive Fundraises TEAM WOD!!! Half marathon row Half marathon ski 10km Run
10-1 Back squat @ 3/4 bodyweight 300/275 row/ski or 225m run after each round
Base Strength
A) 4 x 10 strict press Superset 4 x 12- 15 DB bench press
B) 12 min EMOM 1- 3-5 negative pull ups or max tempo pull ups (3 sec up + down) 2 – 15 DB bench press 3 – 15 weighted sit ups
Tuesday
A) Pausing Power Clean On the 1:30 x 5 rounds: 1 Pausing Power Clean* 1 Power Clean
B) 3 Rounds for time:
12 Power cleans 60/40 24 Bar facing burpees 48 Double unders
Wednesday
A) Push Press 4 Sets of 4 reps
B) 16 min AMRAP 40/30kcal run 40/30kcal row 50 Wall Balls 20/14
Base Conditioning
Alt between row and run 2 min max kcals, rest 1 min x 2 rounds 4 min max kcals, rest 2 min x 2 rounds 6 min max kcals, rest 3 mins x 2 rounds 2 min max kcals, rest 1 min x 2 rounds
Thursday
A)
EMOM 7mins strict pull ups rest 2 mins EMOM 7mins 1-3 Ring dips rest 2 mins
