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12 Days of Christmas ...
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Location
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Turn2CrossFit
Program
CrossFit
Endurance Club
Teens/Juniors CrossFit
Date
Workout
12 Days of Christmas - Turn2CrossFit
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:30 AM CrossFit
9:30 AM CrossFit
10:30 AM Open Gym
12:00 PM CrossFit Advanced
4:00 PM CrossFit
5:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
39 (20/19)
Workout
12 Days of Christmas
Perform this workout like the song's chorus. 1, then 2,1 then 3,2,1, then 4,3,2,1, then 5,4,3,2,1.... so your last round will be a decending chipper from 12 down through 1.
Warm-up
12 Days of Christmas 2018 (no barbell) (Time)
1- Rope Climb/Muscle-Up
2- Single-Arm Overhead Squats w/DB
3- D-Ball Over Shoulder
4- Knees to Elbows
5- Medicine Ball Cleans
6- Pull-ups
7- Burpees
8- Alternating DB Snatches
9- Calories Concept 2 Rower
10- Toes to Bar
11- Ring Dips
12- Turkish Get-Ups w/DB
I thought of a great way to explain how to do this workout correctly. Each round you add a new movement and then work your way up the list. So your fifth round would start with 5 Medicine Ball Cleans, then 4 Knees to Elbows, then 3 Dballs over the shoulder, then 2 Single Arm OH Squats w/DB, and finish with a rope climb (or a muscle-up). Then you would move on to round 6.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 14, 2018
Male Clients
1
Paul
Greive
12:00 PM CrossFit Advance...
36:44
50KB, 20MB, 90
2
Steve
Loner
9:30 AM CrossFit
38:53
3
Billy
Dedich
12:00 PM CrossFit Advance...
41:57
4
Coach
Adam-Bomb
9:30 AM CrossFit
44:56
Ring MU, #50Dbohs, #20mbc, #50DBsnatch, #50TurkishGU
5
Rick
Kordick
6:00 AM CrossFit
46:00
rope climb
6
Mike “Woot”
Wooten
12:00 PM CrossFit Advance...
46:04
50# DB, 20# med ball, 100# D-Ball,11 MU, 1 rope climb. Arms still...
7
Phil
Beltran
4:00 PM CrossFit
46:18
8
Coach
Tony
12:00 PM CrossFit Advance...
48:32
9
Tyler
Wood
4:00 PM CrossFit
48:48
MUs, #50 DB all movements, #100 D-Ball
10
Scott
Mann
8:30 AM CrossFit
51:17
Muscle-ups
11
John
Harris
12:00 PM CrossFit Advance...
55:20
12
Mason
Radke
4:00 PM CrossFit
59:47
13
Craig
Radke
4:00 PM CrossFit
1:03:26
14
Coach
Charles
9:30 AM CrossFit
1:06:30
100 lb D-ball, 50 lb DB, 20lb Wb
15
Scott
Huter
12:00 PM CrossFit Advance...
49:45
16
Coach
Jake
12:00 PM CrossFit Advance...
53:28
Not really Rx. Not really not Rx. Fun times
17
Espo
Espinosa
9:30 AM CrossFit
55:23
18
Chris “Fly
Eagles Fly ...
12:00 PM CrossFit Advance...
57:21
19
Gejo
Salgado
12:00 PM CrossFit Advance...
59:16
i did ring muscle ups/overhead was 25lbs/d ball was 100lbs/ med b...
20
Coach
Crafty
9:30 AM CrossFit
1:00:48
Female Clients
1
Ashley
Fiala
12:00 PM CrossFit Advance...
33:27
35#db, 70#d-ball, mu’s, zoe 49.30 8#db
2
Shauna
Love
5:00 AM CrossFit
39:40
Rope climb, 25#db, 14#med ball
3
Ana
V
9:30 AM CrossFit
50:07
rope, 30#db, 14# mbc, 60# D-ball, 30#Tgu
4
Amy
Wilson
8:30 AM CrossFit
55:25
30# DB 16# MBC 30# TGU
5
Jayme
Pilon
9:30 AM CrossFit
1:02:07
MU,25lb ohs, 70lb dB, 35lb snatch
6
Mallory
Thompson
4:00 PM CrossFit
1:03:06
20#MBC; 70#Dball; 35# DB; rope climbs
7
Sissy
Bojorquez
12:00 PM CrossFit Advance...
40:35
ended at the 11 ring dips had to leave
8
Leah
Braun
12:00 PM CrossFit Advance...
44:47
20#
9
Michelle
Kibby
4:00 PM CrossFit
47:11
10
Sheri
Koch
6:00 AM CrossFit
47:42
30# snatch, 15# OHS, Turkish
11
Coach
K
6:00 AM CrossFit
48:44
25# DB, 60# MB, 14# MB CL
12
Heather
Turski
12:00 PM CrossFit Advance...
48:58
13
Beth
Johnson
4:00 PM CrossFit
50:20
14lbWB 20lb OHS 30TGU
14
Private
6:00 AM CrossFit
50:35
14
Yianoula
“Nola” Warne
8:30 AM CrossFit
50:35
20# DB 20# MBC 45# MB mod RC & PU
15
Leanne
Ewald
9:30 AM CrossFit
52:36
mods- purple band for ring dips and strict pull ups- used 20# for...
16
Private
5:30 PM CrossFit
53:48
17
Tawnee
West
8:30 AM CrossFit
58:38
18
Gloria
Marrufo
4:00 PM CrossFit
1:04:05
10 lb single OHS, 10 lb MB, 90 D-ball
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