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Components
Nut Cracker 2.0
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
12 Days of Christmas WOD - Firebird CrossFit
Class
(All)
9am CrossFit All Levels
Open Gym
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
20 (12/8)
Workout
12 Days of Christmas WOD
WOD
Nut Cracker 2.0 (Time)
1 - 100 Meter Run
2 - HSPU / Toe Push Up / Knee Push Up
3 - MU/ C2B PU / PU / Jumping PU
4 - Box Jump 20” / Step Up
5 - Jumping Lunge / Stationary Lunge
6 - Sit Ups
7 - Air Squats
8 - Burpees
9 - Wall Balls
10 - DU / Speed Step / Single Under (2x)
11 - KB Swing 32/24 / KB Swing 24/16
12 - T2B / K2E / Tuck Ups
Perform Just like the song
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, December 01, 2018
Male Clients
1
Chris
“Old Man” ...
9am CrossFit All Levels
26:12
2
Andres
Salazar
9am CrossFit All Levels
27:26
3
Francisco
Garcia
9am CrossFit All Levels
28:57
4
Chad
Kobold
9am CrossFit All Levels
29:21
5
Brian
Prout
9am CrossFit All Levels
33:35
6
Brock
Johnson
9am CrossFit All Levels
35:30
Rx c2b Red bell
7
Phresh
Prince of ...
9am CrossFit All Levels
27:41
Went through 6 RX - every other at 7.
8
Brian
Kohl
9am CrossFit All Levels
33:45
9
Private
9am CrossFit All Levels
35:35
10
jaime
mendez
9am CrossFit All Levels
36:21
11
Del
Tutt
9am CrossFit All Levels
36:47
sub step ups & speed steps, rest RX
12
Private
9am CrossFit All Levels
38:38
Female Clients
1
Kendra
Lowry
9am CrossFit All Levels
29:10
2
Maron
Walker
9am CrossFit All Levels
26:53
partner w my PAL
3
Johna
Kobold
9am CrossFit All Levels
29:21
Partnered W/Hubby
4
Ashlyn
Eddleman
9am CrossFit All Levels
31:36
5
Private
9am CrossFit All Levels
32:09
6
Hilary
Thomas
9am CrossFit All Levels
32:20
partnered with Ron
7
Kate
Gonzalez
9am CrossFit All Levels
34:50
solo
8
Alesha
Asijie
9am CrossFit All Levels
35:21
knee pu jumping pu step up duble knee 2 elbowish
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