Tuesday 21 Dec - CrossFit Total: 1 RM Press, 1 RM Back Squat, 1 RM DeadLift

📸 danielarphoto

Monday 20 Dec - CFHQ WOD: 1K Row, 50 Thruster, 30 Pull Up; 750m Row, 25 Thruster, 15 Pull Up; 500m Row, 15 Thruster, 9 Pull Up

📸 danielarphoto

Sunday 19 Dec - 10 - 11 Open Gym and WOD

WOD: 500m Row, 400m Run, 20/15 Cal Bike or Ski, 25 Burpee Box Jump Overs, 500m Row, 400m Run, 20/15 Cal Bike or Ski, 50 Ring Rows, 250m Row, 200m Run, 10/7 Cal Bike or Ski, 75 Atomic Sit Up, 250m Row, 200m Run, 10/7 Cal Bike or Ski, 100 Lunge Step

Saturday 18 Dec - WOD: 5 Rounds - 11 Cals, 11 Toes To Bar; 5 Rounds - 11 DeadLift, 33 Double Unders; 5 Rounds - 11 Box Jump, 11 DeadBall Squat Clean

Friday 17 Dec - Workout: 20 Back Squat, 40 Burpees, 80 KettleBell Swing

Strength: 3 RM Press

Thursday 16 Dec - WOD: 3 Rounds - 200m Run, 20 Box Step Up, 200m Run, 20 DB Push Press, 200m Run, 20 DB OverHead Lunge

Skills WOD: 7 Min AMRAP - 2 Ring Muscle Up, 5 Strict HandStand Push Up, 2 Bar Muscle Up, 10 Pistol Squat

Wednesday 15 Dec - Workout: 1K Run; 5 Rounds - 10 Box Jump Over, 20 Sledge Hits; 1K Run