Then 10 Rounds of: 7 Bar Facing Burpees 3 Thrusters (95/65 lb)
Then, 1,200 meter run or 90/65kcal bike
Thursday
Chelsea EMOM 30 mins 5 pull ups 10 press ups 15 air squats
Friday
Build to heavy 3rm bpause back squat 3 sec pause on first and last rep
“Sprint Nancy” 3 ROunds rounds of 400-meter run and 15 overhead squats 42.5/30
“Scaling options”
500/450m row/ski scale Front Squats scale
Saturday
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 9 Chest to Bar 10 burpees 11 press ups 12 bar muscle ups
Well done to everyone who took part in our BaseFitness festive charity WOD. The 1000 burpees was no easy task but it was awesome to see so many of you come down and give it a go!
More importantly we want to say a massive thank you to every one of you for donating an incredible amount of food to the EK community foodbank. We have been blown away by your generosity. It’s always amazing to see our community get behind an event like this and show just how caring and giving they are.
Thank you from all of us in the BaseFitness Team.
The 12 WODs of Christmas kick off this week!
It’s back and we are super excited to get stuck in to our festive workout season. Make sure not to miss Ryzo’s WOD on Friday as the wee man will be in cheering you all on!
Monday
Every 2.5 mins x 4 rounds 20 box step ups Into Every 2.5 mins x 4 10-15 sandbag cleans Every 2.5 mins x 4 375m run
Tuesday
12 WODS OF CHRISTMAS STARTS “The partitioned seven”
Seven rounds for time 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
Wednesday
Team of 3
4km Ski
3km Run
200 cal bike
Thursday
“Proving Grounds workout 1”
10mins Build to a heavy CnJ
Double Grace 60 GTOH (65/45) (85/57.5)
Friday
“17TH RYZO BIRTHDAY”
24min AMRAP 24 kcal row 17 empty bar thrusters 12 DB snatch 30/22.5
Starting on 0 and Every 6minutes – 98 Double Unders
Saturday
“Jay” 20 amrap 22 air squats 12 toes to bar 9 burpees
Sunday
“Jack” Complete as many rounds as possible in 20 minutes of: 10 push presses 10 kettlebell swings 10 box jumps
This week we will be re-testing 4 workouts that we have previsouly done throughout the year. Some were initially programmed all the way back in January. Hopefully you have written down your results from the workouts somewhere and can use this opportunity to see how a year of hard work and training has helped improve your fitness!
Here’s to another awesome week of training team.
Monday
RETEST 3RD JAN
Classic Crossfit
20 min AMRAP
20 power cleans 42.5/30
20 target burpees
20 box jumps
Tuesday
RETEST 4TH JAN
Heavy Day
Back squat, 5 rep
Shoulder press, 5 rep
Deadlift, 5 rep
Wednesday
Funastics
4 x 3-8 strict/weight pull ups
Super set
45-60 sec press up hold
EMOM 15mins
1- 16 hang db clean and jerk
2- 30 sec knee tuck
3- 30 sec weighted sit ups
Thursday
Retest
Team Takeover
For Time
150 Wall Balls
100/80 kcals Bike
150 KB Swings
100/80 Run kcals
100 TTB
Max kcal remaining time whilst other partner holds plank
Ski
Friday
Retest
Barbell Conditioning
7-7-7 Front Squat
30 RFT
3 Deadlifts
2 Front Squats
1 STOH
Saturday
Charity day
1,000 burpees for time
individual, pairs, threes or your favourite group of pals 🙂
