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

“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 here

Five rounds for load:
1 Shoulder Press +
3 Push Press +
5 Push Jerk
*To be completed as a nine rep set.
* Increment weight across rounds.

A. 1RM Clean
*Power or squat.

B. Four rounds for time of:
15 Deadlift 85/55kg
15 Toes to Bar
*10 min. cut off.

For time:
100 Double-unders
then, 3 rounds of:
15 Wall ball 9/6kg
15 Burpees,

100 Double-unders
then, 3 rounds of:
15 Wall ball 9/6kg
15 Burpees,

100 Double-unders

Photo: Jesse hitting a personal best Clean & Jerk of 35kg.

Five rounds, each for time:
Gymnastic pull (Max 10reps)
15 Overhead lunge (1 x 22.5/15kg right)
Gymnastic push (Max 20reps)
15 Overhead lunge (1 x 22.5/15kg left)

*Work round for round with a partner.

Photo: Karla tree pull-ups (back in Zoom times).
With holidays just around the corner many of you will be away and won't have access to equipment. Time to get creative and think outside of the square.

Partner Workout
Two rounds for max repetitions:
3 min. Row (Cal)
1 min. Rest
3 min. Burpees (over partner)
1 min. Rest
3 min. Bike (Cal)
1 min. Rest
3 min. Deadball over shoulder 45/30kg
1 min. Rest

*Share repetitions/calories anyhow between partners. One partner in plank/other partner to jump over for Burpees.

Photo: Team Challenge bridge crossing. The last stretch home feels sooo good.

AMRAP in 3 minutes:
1 Bar Muscle-up
2 Devils Press 22.5/15kg
3 Dumbbell Front Squats 22.5/15kg
*Repeat for a total of five, 3 minute cycles.*Rest 1 min. between cycles. 

Photo: Grant, always spreading the message of peace and love.
Thanks to Andy for the photo.

EMOM x as long as possible:
Min 1. Row 20/16 Cal
Min 2. Run 200m
Min 3. Rest
Min 4. Run 200m
Min 5. Double-unders x 50 *
Min 6. Rest

*Add 10 double-unders per round after the first 3 rounds.

Photo: Rob's big air. Thanks Andy Holt for the photo.

A. EMOM x 10 minutes:
Power Clean + Hang Squat Clean *
* Repetitions to be combined
* Climb in weight every 2 rounds

B. Advance as far as possible in 4-3-2-1 minutes:
Power Clean 70/45kg
Hand stand push-up
(Repetitions 1-2-3-4...)
* Rest 2 minutes between efforts

Photo: Shane at the Fittest 3 comp. Courtesy of Andy Holt.

Five rounds for time of:
20 Wall ball 9/6kg
40 second plank
60 Double-unders

Photo: Josh, Luke & Lachie. I love this photo taken by Andy Holt.