Monday 8th December 2025

Bench Press 3-5 x 8

12 Days of Xmas Day 1

"CrossFit Leeds Benchmark WOD"
For time:
Run 400m
50 Squats
40 Sit Ups
30 KB Swings 24/16kg
20 Press Ups
10 Pull Ups
Run 400m

Time Cap = 13 minutes

Run Club

Every 4 minutes x 4:
15 Unbroken Wall Ball 9/6kg
Run 300-400m (Fast pace)

Rest 4 minutes

AMRAP20:
20 Sandbag Walking Lunges 22.5/15kg
800m Run (Around 10k pace)

Lower Pull/Upper Push

Strict press
2-3x3 *at last weeks heavy 5

Deadlift
2-3x2 *at last weeks heavy 3

3 Sets
12 KB Death march
12 DB Floor press
Max effort reverse plank

Power Clean
12 minutes to build to a heavy single

12 Days of Xmas Day 2

"Laura"
AMRAP21:
30/24 Calories
20 Burpees
10 Power Cleans 70/47.5kg

Strength & Conditioning

Every 5 minutes x 3:
10 Heavy DB Goblet Squats
5-10 Strict Pull Ups
10-20 Press Ups

AMRAP20:
30/24 Calories or 400m Run
20 SA DB OH Lunges 22.5/15kg
10 V-sits/Toes to Bar

Clean & Jerk

Every 90 seconds x 8:
1 Pull + 1 Clean
- Work across at 85-100%

6-8 Sets:
1 Jerks
- Take bar from the rack
- Work across at 90-105%

EMOM15:
1) 3-5 Strict Pull Ups
2) 12-16 KB Goblet Box Step Ups
3) 30 secs Reverse Plank

12 Days of Xmas Day 3

"Partner Jack"
AMRAP20, Alternating Exercises:
10 Shouler to Overhead 50/35kg
10 KB Swings 24/16kg
10 Box Jumps 24/20"

Strength & Conditioning

3 Sets:
8 Box Jumps
10m Sled Pull + 10m Sled Push
10-16 Alternating KB Z-Press

30 minute Ladder:
5-10-15-20-etc…
Burpee Box Jumps
Wall Ball 9/6kg
Run 800m after each round

Lower Push/Upper Pull

Strict pull ups
2-3x3 *at last weeks heavy 5

Squats
2-3x2 *at last weeks heavy 3

3 Sets
12 Gorilla rows
12 Reverse lunges
Max effort plank

12 Days of Xmas Day 4

"René"
7 rounds for time:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees
If you have a 10kg weight vest wear it!

Time Cap = 35 minutes

Zone 2

AMRAP40:
Run 400m or 30/24 Calories
20 KB Swings
Run 400m or 30/24 Calories
20 Sit Ups
Run 400m or 30/24 Calories
20 DB RDLs

- Aim to work continuously at a steady pace for 40 minutes

Snatch

Every 90 seconds x 8:
1 Pull + 1 Snatch
- Work across at 80-95%

6-8 Sets:
1 Snatch Balance
- Take bar from the rack
- Pause 2 seconds in bottom position
- Work across at 90-105%

Ring Muscle Ups & Pistols

Back Squat 3-5 x 8

12 Days of Xmas Day 5

"DB Linda"
10-9-8-7-6-5-4-3-2-1 reps of:
DB Deadlift
DB Floor Press
DB Hang Squat Clean

Time Cap = 13 minutes

Intervals

Every 4 minutes x 8
5 Sandbag to Shoulder
10 Burpees
Run 200m or Bike 400m

- Hit each round at 90%+ effort
- Use a medium load Sandbag that you can move for 5 continuous single reps

Engine - Single Discipline

"Power Sixes"
2 minutes On/2 minutes Off x 3
Rest 4 minutes
60 seconds On/60 seconds Off x 6
Rest 4 minutes
30 seconds On/30 seconds Off x 12

12 Days of Xmas Day 6

"Partner Luke"
In Pairs complete the following for time:
Run 400m
15 Clean and Jerk 70/50kg
Run 400m
30 Toes to Bar
Run 400m
45 Wall Ball 20/14lb, 10/9'
Run 400m
45 KB Swings 24/16kg
Run 400m
30 Ring Dips
Run 400m
15 Front Rack Lunges 70/50kg
Run 400m

- Perform all 400m runs together
- Split movements between you however you wish
- Time Cap = 30 minutes

Capacity

In pairs complete AMRAP60:
A) Run 800m while B) 60/45 Calories
100 Wall Ball 9/6kg
400m Farmer's Carry 2 x 32/24kg
A) 60/45 Calories while B) Run 800m
100m Sandbag Lunge Walk 30/22.5kg
60 Burpees

- Split reps as you wish and push for 2 rounds!

Engine - Multi Discipline

Sunday Social

Partner WOD

In 40 minutes complete...
1, 1+2, 1+2+3, 1+2+3+4, 1+2+3+4+5
1) 400m Run
2) 10 Sandbag to Shoulder 50/30kg
3) 30 Cal Ski/Row
4) 4 rounds of Cindy
5) 100 Double Unders

- Split reps evenly between the pair
- On completion of last round perform Max Cals Ski/Row