It’s back!
Tomorrow kicks of our annual 12 WODs of Christmas! This has been a long-standing tradition at BaseFitness. The 12 WODs are focused on completing some Hero Workouts, Benchmark Workouts and Open Workouts from across the years that have been published by CrossFit HQ.
They are somewhat challenging workouts that really help to push your physical fitness forward. The coaching team have you covered though, there will be plenty of scaling options available for everyone to get a great workout in and give the 12 WODs a go. There is a link below each of the 12 WODs if you would like to read more about each workout and who it is in honour of, as well as get some tactics and gameplans on how best to approach them.
Little note, please do not try to complete all 12 WODs, as this would be quite a challenge for your body! Pick the ones you like the most and give them a try. This Sunday has changed from Base Strength and Base Conditioning repeat to accommodate the 12 WODs of Christmas.
We hope you enjoy the run up to Christmas and hopefully the 12 WODs will put you in a festive spirit. Feel free to break out those Christmas outfits for the gym!
BaseFitness team.
Monday
The partitioned seven
30 minute AMRAP
I go u go round
7 Deadlifts 60 / 40
7 Press ups
7 thrusters 60 / 40
7 burpees
7 kettlebell swings (32/24)
7 knees to elbow
7 pull ups
https://wodwell.com/wod/the-seven/
Base Strength
A)
4 x 8 strict press
SS
4 x 16 Alt DB bench press
B)
3 rounds of:
10 Barbell Front raises
10 – 20 Press ups
10 – Skull crushers
C)
2 rounds shoulder finishers
Tuesday
Heavy DT
@ 92.5/65
5 rounds of:
12 Deadlifts
9 Hang power Cleans
6 STOH
Scaling
70/47.5
60/40
50/35
or a weight that will become challenging with the aim to go heavier than you would like and push yourself a little.
Wednesday
Jay
20 amrap
22 air squats
12 toes to bar
9 burpees
Base Conditioning
| 10min max row 50 down ups max distance row remaining time Rest 5 mins | 10min max run 50 empty bar thrusters max distance run remaining time | In pairs 10 min max distance run, changing every 45 seconds |
Thursday
JT
21-15-9
handstand push up
ring dip
press ups
Scaling
Box HS push ups
Press ups
Tricep dips (tempo)
Friday
This will be our 7th year doing a birthday WOD for Ryzo! The main man that is Ryzo has been a long standing member and every year we let Ryzo make up a WOD around his birthday numbers and he never fails to disappoint. Ryzo would love it if as many of you as possible could take part in his workout. If you don’t know who Ryzo is then don’t worry at all he’ll still love to hear how you got on with it!
Ryzo’s Birthday WOD
23min AMRAP
23 Kcals
17 DB Snatch
12 wall balls
Saturday
BaseFitness festive Fundraises TEAM WOD!!!
Half marathon row
Half marathon ski
10km Run
Sunday
Open 17.1
For Time
10 Dumbbell Snatches (50/35 lb)
15 Burpee Box Jump Overs
20 Dumbbell Snatches (50/35 lb)
15 Burpee Box Jump Overs
30 Dumbbell Snatches (50/35 lb)
15 Burpee Box Jump Overs
40 Dumbbell Snatches (50/35 lb)
15 Burpee Box Jump Overs
50 Dumbbell Snatches (50/35 lb)
15 Burpee Box Jump Overs
Time Cap: 20 minutes
https://wodwell.com/wod/open-17-1/
Christmas opening hours!
