Tuesday 24 Dec - Rest Day

If you did the WOD yesterday with 250 wallballs it might be a good idea to go for a long walk, bike ride or swim today, stretch those legs!

Monday 23 Dec - 5 Rnds - 400m Run, 50 WallBalls

Sunday 22 Dec - Open Gym 2-4pm

Saturday 21 Dec - 'CFD 12 Days of Christmas' - 1 Muscle Up (or Wall Climb), 2 Clean and Jerk (60/40), 3 Box Jump, 4 Ring Dip, 5 Burpee, 6 Pistol, 7 Toes To Bar, 8 Lunge Step, 9 Dumbbell Snatch (20/15), 10 DeadLift (60/40), 11 HandStand PushUp, 12 KettleBell Swing (24/16)

The 12 Days of Christmas goes like this…. 1 MuscleUp (or Wall Climb), 1 Muscle Up, 2 Clean & Jerk Jerk, 1 MuscleUp, 2 Clean & Jerk, 3 Box Jumps and so on, adding a new movement every round until you complete the full 12 exercises as the final round. 

Friday 20 Dec - 5 Rnds - 500m Row

Max Strict PullUps and HandStand PushUps after each 500m Row

Thursday 19 Dec - 'Mobility Day'- 1 Hour of Rolling Out, Lacrosse Ball, and Stretching

Don't miss this one, you all need it!

Wednesday 18 Dec - 3 Rnds - Min 1 - 1 Rope Climb, Min 2 - 10 PushUps, Min 3 - Max Squats. 3 Rnds - Min 1 - 1 Snatch (60/40), Min 2 - 10 Hang Power Clean (60/40), Min 3 - Max SitUps. 3 Rnds - Min 1 - 1 MuscleUp, Min 2 - 10 KettleBell Swing (32/24), Min 3 - Max Burpee PullUps