WOD Wednesday 25/12/2013, MERRY CHRISTMAS!



“CF 4551’s 12 days of Christmas”
Day 1- 100m Run
Day 2- Handstand Push-ups
Day 3- Power Cleans 70kg (50kg)
Day 4- Pull-ups
Day 5- Box Jumps 24″ (20″)
Day 6- Push-ups
Day 7- Kettlebell Swings 24kg (16kg)
Day 8- Burpees
Day 9- Sit-ups
Day 10- Wallball shots 10kg (6kg)
Day 11- Knees to Elbows
Day 12- Barbell Lunge (Alternating), 70kg (50kg)


Executed like the song. 1st round- 100m run, 2nd round- 2 handstand push-ups & 100m run, 3rd round- 3 Power Cleans, 2 HSPU & 100m run etc.




Santa 2013

5 Comments on “WOD Wednesday 25/12/2013, MERRY CHRISTMAS!

  1. Thanks to Shelbs for this awesome photo!!

    Guys rolling up for this one please be on time, be ready to warmup and get moving ASAP.

    Hope to see a good turnout 😉

  2. Merry Christmas thank you to Mick and Tamara and all the coaches for your patience and kindness I appreciate all that you have helped me achieve through 2013. To my crossfit family 4551 you guys are so awesome and give me my spring in my step each day!1 Have a fantastic day hope Santa spoils you:))) The End

  3. Merry Xmas everyone. Hope you all have an awesome day. All the best for the new year. See you in 2014!

  4. 5am
    Ryno 36.25
    Shelbs 44.01
    Ellen 40.32
    Tracy 37.48 rxd Welcome!!
    Sue 38.08
    Emma 39.40
    Kate 37.51
    Mick.B 28.40 (mod)
    Pete.R 35.03 rxd
    Bianca 30.30 rxd
    Wog 33.27 (mod)
    Reiven 34.30
    Rani 27.01
    Nadine 40.00
    Lynne 32.41
    Cathy 34.48
    Corrine 36.44

  5. Happy birthday kaz!
    And Merry Christmas to all of you, hope it’s a pearler of a day. It’s raining down in Sydney, bloody typical!