| Day | CrossFit A | CrossFit B | HYROX | Strength | Barbell | Gymnastics |
| Monday | IWT Every 5 minutes x 4 6 Power Clean or Snatch @ 60-70% 2 minutes CV machine or Run 400-500m rest 4 minutes Every 3 minutes x 4 6 Shoulder to Overhead @ 60-70% 45sec CV machine or Run 200m | World Fitness Project WOD 3 60/50 Calorie Ski Run 800m 100m Farmer's Carry 2 x 32/24kg Run 800m 60/50 Calorie Bike Run 800m 60 SB Box Step Overs 30/22.5kg, 24/20" Run 800m 60/50 Calorie Row Run 800m 100m Sandbag Carry 60/40kg Run 800m Time Cap = 45 minutes | ||||
| Tuesday | EMOM36 (6 rounds) 1) 16 Toes to Bar 2) 16 Goblet Lunges 24/16kg 3) 16 Handstand Press Ups 4) 16 KB Swings 24/16kg 5) AMRAP Burpee Box Jumps 24/20" 6) Rest | Strength & Conditioning Every 5 minutes x 3: 16 Elevated DB Reverse Lunges 8-12 DB Bench Press Max set Strict Pull Ups 20 minute Ladder: 4-8-12-16-etc reps of… Wall Ball 6/4kg Calories *Run 400m after each round | ||||
| Wednesday | Xmas Eve Fancy Dress Team WOD Santa Hats, Xmas Jumpers and Full On Fancy Dress all encouraged! "Follow The Leader" In teams of 5 or 6 complete Max Calories in 30 minutes: 1 minute Max Calories 10 DB Goblet Squats 1 x 30/22.5kg 10 Burpees 10 Toes to Bar/V-Sits Group 800m Run to finish! - A new teammate filters into the workout starting on the calories each minute. - Once you complete a round, rest until your turn comes around again. | |||||
| Thursday | Xmas Day - Closed | |||||
| Friday | Boxing Day - Closed | |||||
| Saturday | Engine - Single Discipline A) On 0:00 4 minutes on/1 minute off x 3 *Moderate consistent pace B) On 18:00 2 minutes on/1 minute off x 4 *Fast maintainable pace C) On 33:00 30 seconds on/1 minute off x 8 *Sprints! | Saturday Sickener Partner WOD AMRAP30 Splitting work as you wish: Run 600m 30 DB Thrusters 2x22.5/15kg Run 600m 40 Pull ups Run 600m 50 Burpees over DBs | Capacity Partner WOD In 10 minutes: 90/72 Calorie Ski AMRAP 16 KB Swings 32/24kg + 16 Press Ups In 10 minutes: 90/72 Calorie Row AMRAP 16 Wall Ball 9/6kg + 16 V-sits In 10 minutes: 90/72 Calorie Bike AMRAP 16 SB Lunges 40/30kg + 16 Floor Press 2 x 30/22.5kg In 10 minutes: 1200m Run AMRAP Burpees over Partner - Rest 5 minutes between AMRAPs | |||
| Sunday | Engine - Multi Discipline | Sunday Social |
Monday, 22nd December 2025
CrossFit A
IWT
Every 5 minutes x 4
6 Power Clean or Snatch @ 60-70%
2 minutes CV machine or Run 400-500m
rest 4 minutes
Every 3 minutes x 4
6 Shoulder to Overhead @ 60-70%
45sec CV machine or Run 200m
HYROX
World Fitness Project WOD 3
60/50 Calorie Ski
Run 800m
100m Farmer's Carry 2 x 32/24kg
Run 800m
60/50 Calorie Bike
Run 800m
60 SB Box Step Overs 30/22.5kg, 24/20"
Run 800m
60/50 Calorie Row
Run 800m
100m Sandbag Carry 60/40kg
Run 800m
Time Cap = 45 minutes
Tuesday, 23rd December 2025
CrossFit A
EMOM36 (6 rounds)
1) 16 Toes to Bar
2) 16 Goblet Lunges 24/16kg
3) 16 Handstand Press Ups
4) 16 KB Swings 24/16kg
5) AMRAP Burpee Box Jumps 24/20"
6) Rest
HYROX
Strength & Conditioning
Every 5 minutes x 3:
16 Elevated DB Reverse Lunges
8-12 DB Bench Press
Max set Strict Pull Ups
20 minute Ladder:
4-8-12-16-etc reps of…
Wall Ball 6/4kg
Calories
*Run 400m after each round
Wednesday, 24th December 2025
CrossFit A
Xmas Eve Fancy Dress Team WOD
Santa Hats, Xmas Jumpers and Full On Fancy Dress all encouraged!
"Follow The Leader"
In teams of 5 or 6 complete Max Calories in 30 minutes:
1 minute Max Calories
10 DB Goblet Squats 1 x 30/22.5kg
10 Burpees
10 Toes to Bar/V-Sits
Group 800m Run to finish!
- A new teammate filters into the workout starting on the calories each minute.
- Once you complete a round, rest until your turn comes around again.
Thursday, 25th December 2025
CrossFit A
Xmas Day - Closed
Friday, 26th December 2025
CrossFit A
Boxing Day - Closed
Saturday, 27th December 2025
CrossFit A
Engine - Single Discipline
A) On 0:00
4 minutes on/1 minute off x 3
*Moderate consistent pace
B) On 18:00
2 minutes on/1 minute off x 4
*Fast maintainable pace
C) On 33:00
30 seconds on/1 minute off x 8
*Sprints!
CrossFit B
Saturday Sickener
Partner WOD
AMRAP30 Splitting work as you wish:
Run 600m
30 DB Thrusters 2x22.5/15kg
Run 600m
40 Pull ups
Run 600m
50 Burpees over DBs
HYROX
Capacity
Partner WOD
In 10 minutes:
90/72 Calorie Ski
AMRAP
16 KB Swings 32/24kg + 16 Press Ups
In 10 minutes:
90/72 Calorie Row
AMRAP
16 Wall Ball 9/6kg + 16 V-sits
In 10 minutes:
90/72 Calorie Bike
AMRAP
16 SB Lunges 40/30kg + 16 Floor Press 2 x 30/22.5kg
In 10 minutes:
1200m Run
AMRAP
Burpees over Partner
- Rest 5 minutes between AMRAPs
Sunday, 28th December 2025
CrossFit A
Engine - Multi Discipline
CrossFit B
Sunday Social