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Components
Metcon
Settings
Location
(All)
CrossFit Iron Hammer
Program
CrossFit Kids
CrossFit Masters
Open Gym
Personal Training
Date
Workout
12 Days of Christmas - CrossFit Iron Hammer
Class
(All)
Saturday CrossFit
Saturday Open Gym
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
10 (7/3)
Workout
12 Days of Christmas
Warm-up
Warm Up 10
15 cal Bike or 300m Run
-Then-
2 rounds:
10 Walking Lunges
10 Jumping Jacks
10 Pushups
-Then-
30 sec Spiderman Lunge Right
30 sec Spiderman Lunge Left
30 sec Pike Stretch
30 sec Groin Stretch
Metcon
Metcon (Time)
1- Clean & Jerk 185/125
2- Chest 2 Bar Pullups
3- Box Jumps 30/24
4- Hang Squat Snatch 115/75
5- Bar Facing Burpees
6- Push Press 115/75
7- Pistols (alternating)
8- Toes to Bar
9- Wall Ball 20/14
10- Pullups
11- Strict HSPU
12- Front Squats 185/125
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, December 23, 2017
Male Clients
1
Matt
Cahill
Saturday CrossFit
49:48
Just awful
2
Mark
Blacksten
Saturday CrossFit
33:59
Merry Christmas CFIH. Scaled! 115# cj fsq; 75# pp hsq; band pu
3
Jack
Fine
Saturday CrossFit
34:23
Time adjust :05 for staggered start. 115# C&J and FS; 75# HSS & P...
4
Jeff
Boteler
Saturday CrossFit
37:05
5
Ryan
Herbstsomer
Saturday CrossFit
37:12
scaled about half
6
Christopher
Zaykoski
Saturday CrossFit
40:25
CJ: 95#, HSS: 75#, PP: 75#, FS: 95#. Box HSPU
7
Dan
Miller
Saturday CrossFit
42:20
165 clean and jerk, 115 everything else
Female Clients
1
Taylor
Clark
Saturday CrossFit
28:49
2
Leanne
Schuster
Saturday CrossFit
37:35
65, hang power squat for 4s
3
Alicia
Feuillet
Saturday CrossFit
49:01
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