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  • Kat

Thursday 23.12.21

Updated: Dec 23, 2021


*There is no 6.30pm class tonight to cater for the longer workout at 5.30pm



CFC 12 Days of Christmas

For time:

1 Run 100m

2 Handstand Push-ups

3 Box Jumps (30/24")

4 Hang Power Cleans (45/30kg)

5 Push-ups

6 Sit-ups

7 Deadlifts (45/30kg)

8 Kettlebell Swings, (24/16kg)

9 Wall Balls (9/6kg)

10 Burpees

11 Pull-ups

12 Thrusters (45/30kg)

The 12 days workout runs the same way as the song. 1, 2, 1, 3, 2, 1

Compare to 18/12/20

Peter D: 22.39

Kat B: 24.40


If you wish do the performance version of the workout you will be able to do so at the 7am and 5.30pm class. All other classes will be the Fitness version only. There will be no 6.30pm class tonight. Unfortunately, this Performance WOD is (much) too long for a 60-minute class. It is recommended you have completed the Fitness version in sub 30 RX before attempting the performance version.


For time:

1 Run 100m

2 Strict Handstand Push-ups

3 Sandbag Over The Shoulder (65/45kg)

4 Hang Power Cleans (60/42.5kg)

5 Push Press (60/42.5kg)

6 Toes-to-bars

7 Sumo Deadlift High-pulls (60/42.5kg)

8 Kettlebell Snatches (32/24kg)

9 Wall Balls (15/12kg 10/9ft)

10 Burpee Box Jumps (30/24")

11 Bar Muscle-ups

12 Thrusters (60/42.5kg)

Compare to 18/12/20

Sean Sw: 43.45

Liz B: 42.12


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 Competitors programming contact us at to be added to the private group or you can follow on our Beyond the Whiteboard track.

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