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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):
16 (11/5)
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 07, 2019
Male Clients
1
Jon
Fallon
9AM CrossFit All Levels
30:15
2
Brock
Johnson
9AM CrossFit All Levels
33:23
3
Brian
Prout
9AM CrossFit All Levels
36:31
4
Chad
Kobold
9AM CrossFit All Levels
25:50
W/ Jared
4
Deuce
News
9AM CrossFit All Levels
25:50
W/chad
5
Doc
Medina
9AM CrossFit All Levels
36:11
semi par HSPUs
6
Del
Tutt
9AM CrossFit All Levels
23:19
carried by Ron
6
Ron
Fleming
9AM CrossFit All Levels
23:19
Partner with Del
7
Mark
Miller
9AM CrossFit All Levels
34:21
8
jaime
mendez
9AM CrossFit All Levels
38:30
9
Private
9AM CrossFit All Levels
40:45
Female Clients
1
Erica
Lugo
9AM CrossFit All Levels
27:56
Partner w/ Jana
1
Private
9AM CrossFit All Levels
27:56
2
Hilary
Thomas
9AM CrossFit All Levels
28:31
W/ Christina :)
3
Kate
Gonzalez
9AM CrossFit All Levels
32:36
solo
4
amy
an
9AM CrossFit All Levels
36:20
push up, pull up
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