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"12 DAYS OF NCFIT"
Settings
Location
(All)
CrossFit Black Ridge
Program
CFBR Throwdown!!
CFBRs Onboarding Program
CrossFit
Kids CrossFit
OPEN GYM
Teen CrossFit
Women's Fitness Class
Date
Workout
Tuesday - CrossFit Black Ridge
Class
(All)
5:00 AM WOD
6:00 AM WOD
9:30 AM WOD
4:45 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
14 (5/9)
Workout
Tuesday
Class times For Christmas Eve are 730am and 930am only!
Warm-up
2 QUICK ROUNDS...
5 Bootstrappers
10 Squat Jumps
2 QUICK ROUNDS...
5 Push Ups
10 Plank Shoulder Taps
2 QUICK ROUNDS...
10 Empty Barbell Deadlift
5 Muscle Clean + Push Press
Workout
"12 DAYS OF NCFIT" (Time)
FOR TIME*
Day 1 - 100m Run
Day 2 - Power Clean (185/125)|(135/95)
Day 3 - Burpees to a Plate
Day 4 - DB Push Press (50/35)|(35/20)
Day 5 - Toes to Bar
Day 6 - Hand Release Push-ups
Day 7 - Plate Ground to OH (45/25)|(25/15)
Day 8 - Wall Balls (20/14)|(14/10)
Day 9 - Deadlifts (185/125)|(135/95)
Day 10 - Walking Lunges
Day 11 - DB Thruster
Day 12 - Bar Muscle-Ups (RXP is a shot of Fireball or Egg-Nog before starting the 12th day)
*Workout flows just like the Holiday song...each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3reps) + Day 2 (2 reps) + Day 1 (1 rep)...and so on.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, December 24, 2019
Male Clients
1
Boyd
VanDam
9:30 AM WOD
52:36
Egg nog 55#
2
Kody
Wilson
9:30 AM WOD
42:39
3
Jared
Behunin
6:00 AM WOD
51:15
4
Kacen
Gubler
6:00 AM WOD
41:40
185,55 DBs,45pla,Chest TB
5
Benjamin
Lee
6:00 AM WOD
43:43
135, 30db, 25 plate
Female Clients
1
Jessica
Langston
9:30 AM WOD
34:10
Merry Christmas!!!
2
Cherie
Santiago
9:30 AM WOD
27:54
Fireball! #75 / #20 / #25
3
Mayra
Martinez
6:00 AM WOD
34:40
95, 20, 25# 🎄💫
4
Maria
Gonzales
6:00 AM WOD
37:56
4
Yesenia
Leavitt
6:00 AM WOD
37:56
RX+ 🥃
5
Dawn
Hansen
9:30 AM WOD
46:00
6
Korina
Darger
9:30 AM WOD
47:19
95pc 15#DB
7
Brooke
Wright
9:30 AM WOD
47:31
totally modified but rx+ haha
8
Miki
Rowan
9:30 AM WOD
0:00
I did the 11 days of Christmas. Also, 95#,20# and girl pushups.
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