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CFKI 12 Days of Christmas
Settings
Location
(All)
CrossFit Kent Island
Program
CrossFit
CrossFit Light
CrossFit Teens
CrossFit UnBoxed
Date
Workout
Christmas 2018 - CrossFit Kent Island
Class
(All)
CrossFit: 5:00 AM
6:00 AM CrossFit
Christmas WOD!
10:00 AM CrossFit
Open Gym 11am - 1pm
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
17 (9/8)
Workout
Christmas 2018
Pre-WOD Mobility
T-spine smash (3 min)
Super coach (2 min each side)
CFKI 12 Days of Christmas (Time)
1 Thruster
2 Front Squats
3 Push Presses
4 Clean and Jerks
5 Snatches
6 Burpees over the Bar
7 Pull-ups
8 Double-unders
9 Ring Push-ups
10 Walking Lunges
11 Toes-to-bar
12 Santa P's
Scaled: 75/55 lbs
Rx: 95/65 lbs
Rx+: 135/95 lbs
Post-WOD Recovery
Short ROMWOD
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 24, 2018
Male Clients
1
Private
Christmas WOD!
37:29
2
Robbie
Kight
Christmas WOD!
46:19
3
Richard
Bruce
Christmas WOD!
46:44
Lunge depth was suspect
4
Barrett
Wolf
Christmas WOD!
47:05
5
Ken
Mitchell
Christmas WOD!
49:40
6
Mason
Coursey
Christmas WOD!
50:21
7
Edward
Higginbotham
Christmas WOD!
51:43
8
David
Oliva
Christmas WOD!
42:24
75# singles, rx others
9
Tod
Grantham
Christmas WOD!
1:02:09
65#, jumping PU, floor push ups, singles
Female Clients
1
Alyssa
Stookey
Christmas WOD!
32:19
RX+ 95#
2
Alicia
Higginbotham
Christmas WOD!
38:37
Butterfly pull-ups
3
Tracy
Giuffreda
Christmas WOD!
35:43
@55, knees to elbows, hand release pull ups, purple band PU
4
Julie
Mychalus
Christmas WOD!
37:17
55#
5
Hannah
Gott
Christmas WOD!
38:06
35lbs
6
Kelley
Wallace
Christmas WOD!
40:46
45 lbs, scaled push-ups and pull-ups, knee raises
7
Jill
Fisher
Christmas WOD!
49:14
scaled movements.
8
Irish
Sirmons
Christmas WOD!
53:00
65 lbs (Rx weight), single unders, knee raises, jumping pull-ups,...
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