WODs

CHRISTMAS BEACH CLASH – FAMILY FUN BEACH MORNING
Join us at 7:30am at Minkara Park (refer map below).

Saturday 16th December – 7:30am – approx. 10:00am

This is a team event:
Be sure to dress in team colours of some description – Shirt, shorts, face paint, etc. Anything that can distinguish you as part of your team.

TEAM BLUE- Luke B
Sara, Greg, Mike, Eldo, Paula + Kids- Harry & Zak
TEAM GREEN- Danielle
Cal, Lydia, Deb, Tim, Ella + Kids – Dom & Noah
TEAM WHITE – Chris
Nata, Chrissie, Sally, Brad, Sam + Kids- Frankie & Levi
TEAM RED – Marie
Kim, Doug, Lukey, Gemma + Kids – Luca & Alfie
TEAM BLACK – Chloe
Billie, Tilly, Amie, Ed, Marc + Kids- Izzy & Freya
TEAM BROWN – Jesse
Nicole, Bodo, Lou, Dee, Luka + Kids- Livvy & Ava

Dress in your team colours and get ready for a fun/challenging morning.
Be prepared to get wet, sandy.

Points will be awarded for Winning Team of events.
6 Teams – only 1 winner!!!

Where: Meet at Minkara Park (refer map below). This is the street running adjacent to BFresh. Check out the MAP below.

Bring you Christmas Cheers and get your JINGLE ON for the 12 Days of Christmas!!!
Come and cheer the afternoon crew on and then enjoy some ice cold beverages and nibbles by the water (From approx. 4pm for those that have already completed the WOD).
Extra credit to those that arrive in Christmas attire!!

Note: All sessions WOD (no open gym).

“The 12 Days of Christmas”
1. Front Squat 50/35kg
2. Power Cleans 50/35kg
3. Hand Release Push-up
4. Pull-ups
5. Deadlift 50/35kg
6. Toes to Bar
7. Ball Slams 12/9kg
8. Burpees
9. Goblet Squat 22.5/15kg
10. Dumbbell Snatch 22.5/15kg
11. Shuttle Run (10m)
12. Thrusters 50/35kg
*Performed in the order of 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1 etc.

Compare to last time 2022 here
Compare to 2021 here
Compare to 2020 here.

Note: For new members- Our “12 Days of Xmas” is our benchmark workout that we repeat each year.
The workout flows along with the song “12 Days of Christmas” song.
This workout is more than a workout and we look forward to it each year!!
Displaying Christmas spirit, through dress up, singing, etc. is highly encouraged.
Members who sing are awarded a prestigious Santa hat, Christmas tree or reindeer along side their workout score on the white board. Don’t be a Christmas Grinch- All participants are sure to be on Santa’s good list.

A. Pick two movements:
Each for time:
1.6km Row
4 km Bike
1.6km Run (Bridge & Back)
1.6km Ski Erg

* Rest approx. 5minutes between activities

B. Mobility – Get your body supple for the 12 Days of Christmas workout.

Refine your movement – ready for 12 Days of Christmas

Two rounds with technique focus.
EMOM x 4
‘X’ Toes to Bar
EMOM x 4
‘X’ Alternating Dumbbell Snatch
EMOM x 4
5 Touch & go Power Cleans (*Increment as movement quality allows)

It is all happening this week:
Our “12 Days of Christmas” workout will run this Friday night.
Saturday morning – Family Fun morning at the beach
Saturday night- Christmas Party at Paradise Rum Distillary.

A. Snatch Technique – 20-25 minutes
7-10 sets: (Power or Squat)
High Hang Snatch + Hang Snatch + Snatch + OHS (Light load)

7-10 sets:
Hang Snatch + Snatch + OHS (Increment from light to moderate)

7-10 sets:
Snatch + OHS (Aim to hold heavy load across sets)

B. Tabata (8 rounds of 20seconds on/10 seconds off) * Record lowest score on any round.
Squats
Burpees
*No rest between movements

Reminder: Nata will be performing at the Buderim Carols this Sunday. This is a beautiful family evening, made even more special to see Nata in her element. Hope to see you all there!!!


Some Downunder Inspiration for a team WOD – grab your buddies.
Join Dob at 7am or 8am Sessions. Please ensure you have booked in.

In teams of 3-
Three cycles for time:
P1: 6 Wall Walks
P2: Front Support/Plank hold
P3: Run 180m

Synchronized
P1: 10 x Dumbbell Squats (2 x 22.5/15kg)
P2: 10 Front Squats 60/40kg
P3: 10 Deadball Squats 45/35kg

then rotate,

P3: 6 Wall Walks
P1: Front Support/Plank
P2: Run 180m

Synchronized
P3: 10 x Dumbbell Squats (2 x 22.5/15kg)
P1: 10 Front Squats 60/40kg
P2: 10 Deadball Squats 45/35kg

then rotate,

P2: 6 Wall Walks
P3: Front Support/Plank
P1: Run 180m

Synchronized
P2: 10 x Dumbbell Squats (2 x 22.5/15kg)
P3: 10 Front Squats 60/40kg
P1: 10 Deadball Squats 45/35kg

Note: Each partner starts at a different station. Once all partners complete their activity move onto synchronized squats. Following completion of Squats all partners rotate onto their next movement, then back onto Squats.

*Choose weights that are challenging but allow for unbroken efforts on squats.

A. 7-10 cycles
Power Clean + Squat Clean + Jerk (*Increment in load)

B. Seven rounds for time:
10 Dumbbell Thrusters 2×15/10kg
50 Double-unders (Drag rope x 30)


Thank you to Grant for sharing the link for Chris’s CrossFit hall of fame moment 😀
It was a special seeing Chloe competing on the same arena as her Dad (in 2012).
https://youtu.be/7SfmCtACDd8?si=BTwkOLmxegZ6zZqn

A. Turkish Get-ups 3RM
Work up in weight or work technique for 18 minutes

B. AMRAP in 10 minutes:
10 Deadlift 80/55kg
10 Hand release Push-ups

*Advanced athletes scale up to 10 Dips/Handstand Push-ups

Photo: Downunder CrossFit Championship spam.