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CrossFit Ballwin
Program
10 Week Youth Program
CrossFit
CrossFit Foundations
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PRIME
Weightlifting
Date
WOD
12 Days of Christmas - CrossFit Ballwin
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
CrossFit: 8:00 AM
9:30 AM CrossFit
12:00 PM CrossFit
4:00 PM CrossFit
5:15 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
WOD
12 Days of Christmas
My gift to you.
Warm-up
Warm Up # 8 (Shuttle)
**Shuttle Distance Set @ 30 ft.
**Reps are down & back.
3 x Light Jog
2 x Crossover
1 x Walking Lunge
1 x Crocodile Walk
1 x Inch Worm
2 x Crossover
3 x Light Jog
Metcon
Metcon (Time)
Perform these movements in the same order that you would sing the song "The 12 Days of Christmas"....
For Time:
1 Thruster (135/95)
2 Hang Power Cleans (135/95)
3 Deadlifts (135/95)
4 Burpees
5 Toes to Bar
6 Box Jumps (24/20)
7 Hand Release Push-ups
8 Jump Lunge
9 Kettlebell Swings (70/53)
10 Pull-Ups
11 Wall balls (30/20)
12 Calorie Bike
Metcon (Time)
Perform these movements in the same order that you would sing the song "The 12 Days of Christmas"....
For Time:
1 Thruster (135/95)
2 Hang Power Cleans (135/95)
3 Deadlifts (135/95)
4 Burpees
5 Toes to Bar
6 Box Jumps (24/20)
7 Hand Release Push-ups
8 Jump Lunge
9 Kettlebell Swings (70/53)
10 Pull-Ups
11 Wall balls (30/20)
12 Calorie Bike
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 24, 2018
Athletes:
Men / Women
All Athletes
Athletes
1
Justin
Stein
9:30 AM CrossFit
30:02
2
Greg
Cochran
9:30 AM CrossFit
30:49
3
Ninette
Campbell
CrossFit: 8:00 AM
33:29
4
Micheal
Young
9:30 AM CrossFit
36:10
Merry New Year!
5
Megan
Pohlman
9:30 AM CrossFit
27:50
6
Ben
Atkinson
9:30 AM CrossFit
28:35
115 lbs, 62 lbs
7
Becca
Brenner
CrossFit: 8:00 AM
31:15
44lb KB 20wallball 65 barbell
8
Linda
Boman
CrossFit: 8:00 AM
33:30
9
Chad
Kottmann
9:30 AM CrossFit
33:36
115#, neg pullups
10
Bob
Naes
CrossFit: 8:00 AM
34:15
115#, 63#
11
Chad
Miller
CrossFit: 8:00 AM
34:50
115 lb HC and Thruster
12
Lisa
Goforth-Naes
CrossFit: 8:00 AM
37:06
45# barbell, banded pull-ups, 24” box jumps, 10# wall ball
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