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12 Days of Christmas
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Location
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CrossFit Praus
Program
Bootcamp
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Strength
Date
Workout
12/23/2019 - Monday's WOD - CrossFit Praus
Class
(All)
CrossFit: 6:00 AM
CrossFit: 7:00 AM
CrossFit: 9:30 AM
CrossFit: 12:00 PM
CrossFit: 4:30 PM
CrossFit: 5:30 PM
CrossFit: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
24 (11/13)
Workout
12/23/2019 - Monday's WOD
3 minutes on bike or rower
3 rounds of:
5 Lateral box step-ups (R/L)
10 Russian kettlebell swings
5 Kettlebell suitcase deadlifts (R/L)
5 Kettlebell shoulder press (R/L)
5 Kettlebell waiter squats (R/L)
50' T walks
50' Bent knee bear crawl
10 Ring rows
5 Kip swings
12 Days of Christmas (Time)
1 Handstand Push Up
2 Thrusters (75/55 lb)
3 Push Press (75/55 lb)
4 Power Snatches (75/55 lb)
5 Power Clean (75/55 lb)
6 Kettlebell Swings (53/35 lb)
7 Pull-Ups
8 Wallballs
9 Box Jumps (24/20 in)
10 Double-Unders
11 Front Squats
12 Mason Twist
Cap 35 MIN
Like the song the "12 Days of Christmas," complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 23, 2019
Leaderboard
Men's 12 Days of Christmas
No male leaders to show...
Women's 12 Days of Christmas
Misty Wallin
12/24/2020
24:15
Jennie Oh
12/24/2020
34:57
Male Clients
1
Corey
Schwanz
CrossFit: 6:00 AM
19:45
2
Ryan
Fruchey
CrossFit: 12:00 PM
23:35
3
Keith
Bock
CrossFit: 6:00 AM
24:32
4
Edward
Garcia
CrossFit: 6:00 AM
26:09
5
Scott
Krafft
CrossFit: 5:30 PM
40:00
6
Matt
Ousley
CrossFit: 9:30 AM
26:54
7
Nick
Hoffman
CrossFit: 7:00 AM
29:15
8
Brock
Tilley
CrossFit: 7:00 AM
33:09
9
Brandon
Gratz
CrossFit: 6:00 AM
35:27
10
Doug
Norrick
CrossFit: 6:00 AM
37:03
11
Randy
Kilbourne
CrossFit: 12:00 PM
40:06
HSPU Negatives, everything else Rx.
Female Clients
1
Nicky
Schwanz
CrossFit: 9:30 AM
23:15
strict hspu
2
Private
CrossFit: 9:30 AM
26:05
3
Caryn
Garton
CrossFit: 9:30 AM
21:46
4
Kristan
Smith
CrossFit: 4:30 PM
27:37
5
Private
CrossFit: 6:00 AM
27:27
6
Jennifer
Mcdunnough
CrossFit: 9:30 AM
27:50
7
Melissa
Gratz
CrossFit: 6:00 AM
28:08
Everything RX except HSPU
7
Melissa
Walda
CrossFit: 6:00 AM
28:08
8
Karen
Norrick
CrossFit: 6:00 AM
31:31
9
Paula
Mamani
CrossFit: 7:00 AM
34:11
25# z-press; 45# bar; 35# kb; jump pu; 10# wb; bx jumps; su x2
10
Sarah
Wyall
CrossFit: 5:30 PM
34:40
Handstand push-ups on box
11
Kelci
Burnham
CrossFit: 12:00 PM
34:43
12
Dani
Meshberger
CrossFit: 12:00 PM
40:51
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