Merry Christmas guys. Hope you all have a wonderful festive period, eat lots of turkey and cake and let the good times roll. 

Programming for the final week of the year below. What better way to end the year than by doing Murph (last programmed on 21st Feb, so check your old time to beat)? Mwahahaha

Looking forward to 2016, the first key date for your diary is....

2016 RIOT vs IN2

On the 13th February, we are heading down to IN2's newest location in Farnham.

Last year was an awesome day. Who can forget watching Clarkson complete Karen. The struggle was REAL! As was Rian's and Helens back squat heroics. 

The event, is open to EVERYONE and ANYONE at Bold. Its all inclusive and no one needs to worry about not being "good enough" or "strong enough". Its just a chance to spend a great day with awesome people doing CrossFit. And then having a beer or 2, or 3..

If you are keeno, then you need to make a team of mixed pairs and shoot me your team via email: Chris@crossfitbold.com

Monday:

Workout of the Day:

A) Overhead Squats: 5-5-3-3-3

B) Nancy:

5 Rounds for time

400m Run
15 Overhead Squats (42.5/30kg / 35/25kg / 30/20kg)

Tuesday:

Workout of the Day:

A) Deadlift: Establish a heavy 3 for the day

B) 10 - 1 Power Cleans & 1-10 Over Bar Burpees

(60/40kg / 50/35kg / 40/27.5kg)

Wednesday:

Workout of the Day:

A1) Push Press: 1-1-1-1-1
A2) Chin Ups: 5 x max reps

B) Fight Gone Badish:

Three rounds of (1 min max effort each station):

Wall-ball
Russian KB Swings
Box Jump, 20" box
Push-press
Row
Rest

Thursday:

Workout of the Day:

Murph

For Time:

1 Mile Run
100 Pull ups
200 Push Ups
300 Air Squats
1 Mile Run

Friday:

Workout of the Day:

HAPPY NEW YEAR

In Teams of 4:

Complete anyway necessory:

240 Burpee box Jumps
240 Walking Lunges w/ plate (only one plate for each group - 20/15kg)
240 KB Swings (24/16kg)
240 Ground to Overhead with 2x Dumbbells
240 Wall Balls

Saturday:

Workout of the Day:

7 Rounds for Time:

300m Run
10 Over Bar Burpees
10 Power Cleans
10 Chin Ups

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