17 December
A.
Every 3 minutes, for 18 minutes (6 sets):
Power Clean x 1.1.1
(rest 10 seconds between singles)
B.
For time:
1000 Meter Row
50 Kettlebell Swings
(Note time and weight of kettlebell used.)
18 december
A.
Four sets of:
Single Arm Overhead Press x 8-10 reps each arm
Rest 2-3 minutes
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (42,5/30kg)
10 Alternating Overhead Reverse Lunges (42,5/30kg)
10 Burpees Over the Barbell
C.
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side)
19 december
Every 5 minutes, for 35 minutes (7 sets) for times:
Row 500 Meters
8 Strict Pull-Ups
12 Toes to Bar
16 Push-Ups
Please note times for each of the seven sets.
20 december
A.
Every 4 minutes, for 20 minutes (5 sets):
4 Power Cleans
immediately followed by…
12 Front-Racked Alternating Reverse Lunges
Build over the course of the 5 sets to the heaviest complex you can handle.
B.
“Elizabeth”
Complete rounds of 21, 15 and 9 reps for time of:
60/42,5kg Cleans (Power Clean is OK)
Ring Dips
Times to beat from 2012 CrossFit Games (the 13th event): Rich Froning – 2:33, Deborah Cordner Carson – 3:35
21 december TomteTabata
22 december
In teams of four, complete three rounds each of:
Row 500 Meters
30 Thrusters 42,5/30kg)
20 Burpees
Teams get only one work station per exercise and one “rest” station. Athletes may not advance to the next work station until their preceeding teammates have completed their work at that station.
23 december
12 days of christmas
