Fantastic time at the Chritmas Party on Saturday night, it's always great to see people in the fancy frocks instead of workout gear!! Plenty of booze to sweat out, some more than others ;), so over the next few days leading up to Christmas we are going to be programming some of the original benchmark 'girl' workouts from CrossFit.com. These workouts are pretty cheeky but excellent benchmarks to come back to in the future to see if you have made improvements in your strength and fitness. To kick things off we will start Elizabeth!

With an idea stolen from CrossFit Teesside and CrossFit Leeds, on each training day the next benchmark workout for the following day will be chosen by you guys!!! There will be a choice of two WODs on the white board each day, a girl/heros/benchmark workout. Everyone who takes part in that day's class can vote for what the next day's benchmark workout is.

1. Warm Up

2. Strength: Clean High Pulls

3. Conditioning:

'Elizabeth'
21-15-9
Cleans 60/42.5
Ring Dips

4. Recovery