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    • Dec 2020

    Saturday 19-12-20

    CCX Warm-Up: 6:00 Min 1: 30 Sec Row Or Ski / 30 Sec Rest Min 2: 30 Sec Air squats / 30 Sec Rest Min 3: 30 Sec Strict Press / 30 Sec Rest Min 4: 30 Sec Row Or Ski / 30 Sec Rest Min 5: 30 Sec KB Deadlift / 30 Sec Rest Min […]

    Published on: 18 December 2020 by

    CCX   Warm-Up: 6:00 AMRAP 50 Banded Good Mornings 40 Glute Bridges 30 Lunges (front foot turned in) 20 Stripper Squats 10 Empty Bar Back Squats   Work-Out: 30:00 Cap 25 Squat 62/42 – 50/34 Or Suitable Scale Then 5 Rounds 2 Rope Climbs / Or 3 Pull-ups + 3 Squats x 2 10 Down-ups  […]

    Published on: 17 December 2020 by

    Thursday 17-12-20

    CCX   Warm-Up: 5:00 AMRAP 5 Air Squats 5 Step-overs 5 Up Downs 5 D Ball Deadlifts 5 Cal Bike Work-Out: Partner WOD or Can be done on your own. Partner Option: 5 Rounds, Individual Option: 3 Rounds 30 Wall Balls 20 Box Overs 10 D Balls 20 Over The DBall Burpees 30 Cal Bike […]

    Published on: 16 December 2020 by

    Wednesday 16-12-20

    CCX   Warm-Up: 6:00 AMRAP 6 Air Squats 6 Cal Bike  6 Push-Ups 6 Stiff Leg Deadlifts 6 Muscle Clean 6 Front Squats   Work-Out:30:00 Time Cap 50 Push-ups 5 Rounds Of: 10 Deadlifts + 5 Hang Cleans 50 Dips Paralet 5 Rounds Of: 10 Deadlifts + 5 Hang Cleans 50 Paralet Push-ups   *Suggested […]

    Published on: 15 December 2020 by

    Tuesday 15-12-20

    CCX   Warm-Up: 6:00 AMRAP 6 Up Downs 6 Cal Row / Ski 6 Step-ups 6 Dislocates 6 OH Squats   Work-Out: Min 1-5: Complete a 1k Row or Ski  *If you can’t maintain a sub 2:15 / 500m split then complete 850m Min 5-10: Complete 30 Reps each of American KB Swings & Box […]

    Published on: 14 December 2020 by

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