Christmas WOD & Important Details
SATURDAY 191215
CrossFit Maitland’s Twelve Days of Christmas Workout
This workout is performed just like the song, round 1 is run, round 2 is 2 wall climbs then run, round 3 is 3 toes to bar, 2 wall climbs then run, round 4 is 4 standing broad jumps, 3 toes to bar, 2 wall climbs then run, etc. Round 12, the final round, will have you working all the way down from the 12 power cleans to the run.
For time:
Run 100m
2 wall climbs
3 toes-to-bar
4 standing broad jumps
5 pull-ups
6 ball slams, 20/9kg
7 up-downs
8 kettlebell swings, 24/16kg
9 wall balls, 9/6kg
10 box jumps, 24/20?
11 hand release push-ups
12 power cleans, 50/35kg
60 minute time cap.
Remember to get dressed up in a Christmas costume and be ready for a fun morning!
As there is almost 60 people booked in for the WOD we will be running 4 heats, which will obviously take some time. Heat lists will be posted in our Facebook group soon. When you know your heat start time you will need to be there at least 20 minutes prior to get warmed-up and be ready for the workout briefing. If you are knew to CrossFit and aren’t familiar with these movements you will need extra time to receive instructions from a coach and get an understanding of the movements before the start of your heat. Of course if you’re able to, be there for the whole morning, it’ll be a lot of fun!
Throughout the morning there will be sausages, eggs, and bacon cooking on the barbecue for you for breakfast, and hopefully also a mobile coffee van present. For the barbecue breakfast we are asking for a small donation which we will be passing on to one of our wonderful members Terese in support of her son Spencer who was born with Cerebral Palsy and requires expensive ongoing treatment to give him every chance at the best life possible.
Thank you to Nessychops for looking after us with great quality meat and eggs for our barbecue!