WOD – 241214

From the Blog

WOD – 241214

If you plan on eating any junk food, crap (literally or figuratively), lollies, cake, pudding, or anything else bad then you NEED TO DO THIS WORKOUT! 🙂

I’ll see you all here


Reminder, today is Christmas Eve – we have limited hours for our CrossFit classes and our Open Gym

Classes – 0500, 0615, 0930, 1230
Open gym – 0900-1230 only

Enjoy your Christmas team! To get into the spirit, here’s this years’ Christmas WOD.


A. Move Strong’s Christmas WOD 2014

For Time do each exercise like the song – e.g., do 1 then, 2-1,3-2-1,4-3-2-1, etc:
1 x Deadlift
2 x Hang Power Clean
3 x Power Jerk
4 x Front Rack Reverse Lunges (alternating)
5 x Pushups
6 x KB Swings
7 x TTB
8 x Seated KB Twists (alternating)
9 x Seated Knees to Chest
10 x Metres of Crawling
11 x Burpees
12 x Rowing Calories

Bars = m.42.5kg,f.30kg (of course you can scale if you need to!)

Cutoff = 50mins 🙂

We hope to see a lot of you here to get about this WOD! It should be an absolute cracker! 🙂

Wed Results




  1. Filly - December 23, 2014 9:33 am

    Looks ouchy!

    • Ali Stephenson - December 23, 2014 10:27 am

      Yep hear ya filly….. It’s put me off the pudding just reading this! Haha

  2. Mel - December 23, 2014 11:46 pm

    This was really fun and tough, a good mental challenge for me too (I really don’t like thinking about everything that’s left to do). I was feeling flat today maybe due to too much cardio (sat 10k run, sun SUP from Somerset to Burnie, Mon 30ish km ride – putting it in writing makes me think yep that’s why I’m flat today) – I get a little excited when I’m on holidays…

    Anyhow, had to front squat due to a hammie niggle and still not too great at toes to bar, but overall I put in a solid effort. Merry Christmas peeps – stay safe and have a great time 🙂 Peace

  3. Selina - December 24, 2014 4:14 am

    Great way to sweat it out this morning! Felt good and managed to complete in time – did softer versions of: push ups, ttb, Seated KB Twists, Seated Knees to Chest. :), but think I am getting the hang of the others OK. Weight 20kg bar, 16kg KB.


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