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12 Days of Christmas ...

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Workout

12/23/21

Strength

This week with the holidays coming up will be filled with a couple test outs, a BIG German volume training/cardio, and a couple fun Holiday workouts. See you all week!
Mon: Squat Clean Max
Tues: Pullup/Push Press Max
Weds: DL&BP GVT/Aerobic Capacity
Thurs: 12 Days of Fitmas
Fri: Naughty Nice list Partner WOD

12 Days of Christmas "Barbell Edition" (Time)

1 Split Jerk 95/65

2 Push Jerk

3 Push Press

4 Lunge

5 Front Squat

6 Hang Clean

7 Deadlift

8 Sumo Deadlifts High Pull

9 Burpees

10 Thrusters

11 Hang Power Snatch

12 Over Head Squats

Just like tbe song, 1 then 2-1 then 3-2-1, then 4-3-2-1 finishing w with 12 all the way to 1

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, December 23, 2021

Male Clients

1

joseph
tepe

CrossFit: 7:30 AM

23:10

2

miguel
reyes

CrossFit: 7:30 AM

27:04

3

Dan
Gerrity

CrossFit: 12:00 PM

28:45

4

Johnny
Trujillo

CrossFit: 6:00 AM

35:38

5

Ryan
Taylor

CrossFit: 9:00 AM

29:40

75

6

Eric
Culberson

CrossFit: 7:30 AM

31:23

75 lbs.

7

Steve
Fair

CrossFit: 12:00 PM

33:33

75

8

Jordan
Brill

CrossFit: 5:30 PM

39:02

75#, better than last year!

9

peter
michaels

CrossFit: 12:00 PM

39:53

90% was really just the last round of the oh squats , snatch was ...

Female Clients

1

Stephanie
Sawicki

CrossFit: 7:30 AM

22:28

2

Kandice
Ruckle

CrossFit: 6:00 AM

23:06

3

Julia
Gongora

CrossFit: 4:00 PM

24:35

4

Alexandria
Hall

CrossFit: 7:30 AM

26:00

5

Mariela
Ramos

CrossFit: 6:00 AM

28:18

6

micalis
sangronis

CrossFit: 9:00 AM

29:20

7

BARBARA
ANDARA

CrossFit: 6:00 AM

37:19

8

Meghan
Distelrath

CrossFit: 9:00 AM

28:23

55

9

Mariah
LaPointe

CrossFit: 7:30 AM

28:50

10

Gloria
Brumble

CrossFit: 9:00 AM

29:42

35- started w/45

11

Devora
Langley

CrossFit: 5:30 PM

30:08

Stopped last round before sumo DL. Left knee was really tweaking

12

LINNG
GONZALEZ

CrossFit: 7:00 PM

31:20

40

13

Ashley
Cole

CrossFit: 9:00 AM

33:30

45