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  • Kat

Monday 19.12.22



This is a repeat week. This is the second year in a row we have repeated this week. A huge part of CrossFit is being measurable and repeatable. Let's make sure we are using Beyond the Whiteboard so when we have a week like this every 3 months or so we can compare our fitness.

A. Front Squat: 12 minutes to build to a heavy 3 rep max.

B. 42 Pull Ups

42 Kettlebell Swings

30 Pull-Ups

30 Goblet Squat

18 Pull-Ups

18 Calorie Echo Bike

(18 min cap)

Compare to 21/12/20 & 13/12/21

Jayden W: 12.45

Amy R: 13.17


A. Front Squat: Wave 3, Week 3 of your 5/3/1. 12 minutes to complete at least 3 warm up sets and then 5 x 75%, 3 x 85%, 1+ x 95%

42 Pull-Ups

21 Power Snatches

30 C2B Pull-Ups

15 Overhead Squats

18 Bar MU

9 Squat Snatches

Barbell: (52/37.5kg)

Compare to 21/12/20 & 13/12/21

Adam L: 10.25

Liz B: 11.41


40 Min for Max Meters

400m Run

2000/1800m Row

400m Run

2000/1800m Ski

400m Run

2000/1800m Echo Bike

Max distance run in the remaining time.

*The Row, Ski and Echo Bike can be done in any order you like.

Compare to 14/12/20


Log all workout results to Beyond the Whiteboard. Visit and use code "CFC123" to set up an account. If you wish to view our Weightlifting and/or Competitor programming, contact us at to be added to the private group, or you can follow us on our Beyond the whiteboard track. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.

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