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Metcon
Settings
Location
(All)
CrossFit ATR Kearny Mesa
CrossFit ATR Mission Valley
Program
Kids CrossFit (8:30am-9:15)
Open Gym
Powerlifting
Weightlifting Class
Yoga
Date
Workout
12 Days of Christmas WOD - CrossFit ATR Kearny Mesa
Class
(All)
6am CrossFit
7am CrossFit
8am CrossFit
12pm CrossFit
4pm CrossFit
5pm CrossFit
6pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
20 (13/7)
Workout
12 Days of Christmas WOD
Warm-up
200m Run
10 Scap Pull-ups
5 Double Push-up Inchworms
10 Banded Face Pulls
5 Banded Ext. Rotations w/ Press
10 Banded Low Ext. Rotations (per side)
5 Big Kips
10 GHD Hip Extensions
5 Cossack Squats (per side)
10 GHD Sit-ups
5 PVC Passes
10 Wall Squats
5 Toes-to-Bar
10 Wall Balls (20/14)
5 Box Jumps (24/20)
10 Thrusters (45/35)
5 Overhead Squats (45/35)
10 Ball Slams (40/30)
Metcon
Metcon (Time)
12 Days of Christmas
1- Overhead Squat (135/95)
2- Ball Slams (40/30)
3- Toes-to-bar
4- Squat Cleans (135/95)
5- Burpees
6- Wall Balls (20/14 to 10/9 ft)
7- Box Jumps (24/20)
8- Shoulder-to-overhead (135/95)
9- Calorie Bike
10- Double Unders
11- GHD Sit-ups
12- Thrusters (135/95)
Like the song the "12 Days of Christmas," complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1 – for a total of 364 reps.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 24, 2018
Male Clients
1
Frank!e
Armas
8am CrossFit
30:00
timecap @ 5 Wall Balls on round 11
1
Jim
Pinkerton
6am CrossFit
30:00
11 rds
2
Brian
Kent
8am CrossFit
36:43
Did not finish- added reps to time
3
Connor
Miller 🍟 🍔
8am CrossFit
37:18
Actual Finish. Reset bike each rd. 12 rd, complerted 8 S2OH at 35...
4
Private
12pm CrossFit
38:38
5
Olivier
Derei
8am CrossFit
42:42
actual finish. Back was messed up and missed 3 squat snatches
6
Ramon
Ulloa
8am CrossFit
30:00
round of 11 box jumps
7
Ryan
Figuerado
8am CrossFit
30:36
115lb, last round on almost finished the bike
8
Chris
Aldrich
12pm CrossFit
34:55
115 lbs
9
Andrés
Herrera
8am CrossFit
35:56
95 / ankle issue
10
Brandon
Thorsten
8am CrossFit
36:12
115#
11
Julian
Willis
8am CrossFit
43:46
95 pounds
12
Fabricio
🦍
8am CrossFit
43:57
#115
Female Clients
1
Beth
Gray
8am CrossFit
30:00
time capped finished all of round 10 with 55#
2
Danielle
Barragan
8am CrossFit
35:00
10 full rounds 11 ghd, 10 DU, 9 Cal, 8 S2OH, 7 BJ #55lbs
2
Lenae
Parzanese
8am CrossFit
35:00
10 full rounds
2
Theresa
Brinsa
8am CrossFit
35:00
finished 10 full rounds
3
Donica
Ryder ⛵️
8am CrossFit
36:17
round 11 through 1 squat clean (65 lbs), K2E, rem. Rx
4
Lisa
Gift
8am CrossFit
37:24
5
Private
8am CrossFit
37:58
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