Well its been a busy year for us here at CrossFit Widnes We have you to thank for that!! Its been an amazing year for us as a new CrossFit Box, and we have seen many people get Fitter Faster and Stronger! We wanted to take this opportunity to thankyou for your participation in the sessions this year, and we wish you a Very Merry Christmas and a Happy New Year! So very soon we welcome in the NEW YEAR 2016, and for some of us we will be setting new goals/resolutions that may in

Strength (WK4 of 4 Phase 2 - De-load) (2.5+kg added from phase1) Shoulder Press 5 @ 40% 1RM 5 @ 50% 1RM 5 @ 60% 1RM WOD (performance) "Mary" AMRAP in 20 mins 5 x HSPU 10 x Pistole 15 x Pullups WOD (Fitness) "Cindy" AMRAP in 20 mins 5 x Pullups 10 x Pressups 15 x Squats WOD notes: Looking for athletes to complete Mary RX. If not focus on good form and scales for Cindy

Strength (WK4 of 4 Phase 2 - De-load) (5+kg added from phase1) Deadlift 5 @ 40% 1RM 5 @ 50% 1RM 5 @ 60% 1RM WOD EMOM 12 Mins 1st Min - 5 x Strict HSPU 2nd Min - 8 x Kipping HSPU 3rs Min - 5 x Strict Pullups 4th Min - 8 x Kipping CTB Pullups *Scale accordingly WOD in Partners AMRAP in 14 mins You go I go (1 athlete to work at once) 20 x Burpees 5 x Bar Muscle ups *(scale 12 x Pullups)

Strength (WK4 of 4 Phase 2 - De-load) (5+kg added from phase1) Front Squats 5 @ 40% 1RM 5 @ 50% 1RM 5 @ 60% 1RM WOD Fitness for time 15 x Hang Power Cleans 40/20kg 15 x Front Squats 15 x Push Press 400m Run 20 x Hang Power Cleans 40/20kg 20 x Front Squats 20 x Push Press 400m Run 25 x Hang Power Cleans 40/20kg 25 x Front Squats 25 x Push Press 400m Run WOD Performance for time 10 x Hang Power Cleans 70/50kg 10 x Front Squats 70/50kg 10 x Push press 70/50kg 400m Run Then 10 x

Strength (WK4 of 4 Phase 2 - De-load) (5+kg added from phase1) Front Squats 5 @ 40% 1RM 5 @ 50% 1RM 5 @ 60% 1RM WOD Fitness for time 15 x Hang Power Cleans 40/20kg 15 x Front Squats 15 x Push Press 400m Run 20 x Hang Power Cleans 40/20kg 20 x Front Squats 20 x Push Press 400m Run 25 x Hang Power Cleans 40/20kg 25 x Front Squats 25 x Push Press 400m Run WOD Performance for time 10 x Hang Power Cleans 70/50kg 10 x Front Squats 70/50kg 10 x Push press 70/50kg 400m Run Then 10 x

Strength Wk3 of 4 phase 2 (Add 5kg 1rm) Shoulder Press 3 x 70% 3 x 80% 3+ 90% WOD for Time (chipper) 400m Run 5 x Pistols 10 x Pullups Dead Hang 20 x Plate GTOH 20/10kg 30 x Squats 40 x Situps 50 x Back Extensions 60 x Mountain Climbers 70 x Burpees 60 x Mountain Climbers 50 x Back Extensions 40 x Situps 20 x Plate GTOH 20/10kg 10 x Pullups Dead Hang] 5 x Pistols 400m Run

Skill Pistols and Scales WOD (Peformance) 5 x RFT 6 x Bar Muscle Ups 7 x Handstand Pushups 8 x Pistols (4 each Leg) WOD (Fitness) 5 x RFT 4 x Wall Walks 8 x Pullups 16 x Plyometric Lunges WOD (Finisher)

Strength EMOM 10 mins 1st - 8 x Strict Pullups (dead hang) 2nd - 8 x Push Press (Build load) WOD 8 x RFT 10 x Single Arm KB Squat Clean Thruster (5 x Each arm) 16/12kg 8 x Pullups 10 x Burpees

Strength Wk3 of 4 phase 2 (Add 5kg 1rm) Deadlift 3 x 70% 3 x 80% 3+ 90% Skill 10 mins Establish longest standing jump Establish Highest box jump WOD AMRAP 15 mins 30 x Double Unders 20 x Situps 10 x Hand release Pushups

Strength Wk3 of 4 Phase 2 (5kg more 1rm) Front Squats 3 x 70% 3 x 80% 3+ 90% WOD 1 In partners 8 min AMRAP Row 600m Each then You go I go AMRAP Over Rower Burpees WOD 2 In teams of 4 (8 min clock) AMRAP (Meters) of Sled Push 120/80kg WOD 3 Relay for Partners 12 x 50m Sprints (6 each) for time