CrossFit Cardiff WOD - Sat 12th Dec

Before we cut loose and enjoy ourselves at the legendary annual Christmas Party, lets earn it.  This is the most horrendous fun WOD......

THE 12 DAYS OF CHRISTMAS

The following movements will be completed in the same fashion as the song, if you can't remember how the song goes, Jon Hares has offered to sing it to you all tomorrow before the WOD.

  • 1 Deadlift (150/100)
  • 2 Muscle Ups
  • 3 Box Jumps (30/24)
  • 4 Press Ups
  • 5 Pull Ups
  • 6 Power Cleans (60/40)
  • 7 Hip Extensions
  • 8 GHD Sit Ups
  • 9 Wall Balls (20/14)
  • 10 Burpees
  • 11 Double Unders
  • 12 Squat Snatches (60/40)

So the WOD will be 1 Deadlift, 2 MU/1 Deadlift, 3 Box Jumps/2 MU/1 DL, 4 Press Ups/3Box Jumps/2MU/1DL.....etc all the way until you have done 12 Squat Snatches.  

Time Cap is 35 minutes.

If the usual crowd of you turn up tomorrow this is going to take A LOT of organising which should be beautiful carnage, but please can I ask you to make an extra special effort to listen to EVERYTHING the coaches say.  That way, we may all just make it through this!!!

PARTY STARTS FROM 6PM IN FACE 11. THERE IS SOME BUFFET FOOD AT 7PM AND LIVE MUSIC THROUGHOUT THE EVENING.  WE HAVE THE WHOLE PLACE TO OURSELVES BUT THE PLAN IS TO HEAD INTO TOWN LATER!!