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Christmas Eve WOD

Metcon (No Measure)

10 Minute EMOM for quality of:

Min 1 - :40 plank hold
Min 2 - :40 hollow rocks/ dead bug rocks

Metcon (2 Rounds for reps)

"Naughty or Nice"

12 Minute AMRAP of:

15 KB swings 53/35#
12 hand release push ups
9 goblet squats 53/35#

Rest 3:00

12 Minute AMRAP of:

Run 200m
10 burpee box jumps 24/20"

**Score run as 20 reps

Masters 55+ 44/26#, step ups okay

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

Whiteboard:

Tuesday, December 24, 2019

Male Clients

1

Tifton
Coleman

8:00 AM CrossFit

429 Total Reps

2

Tim
Gaddis

10:00 AM CrossFit

410 Total Reps

3

Paul
Miller

Drive Thru

387 Total Reps

4

Mark
Paparo

10:00 AM CrossFit

356 Total Reps

2nd rd first - 5rds +200m

5

Jason
Jones

5:00 AM CrossFit

347 Total Reps

6

Mike
Witt

10:00 AM CrossFit

336 Total Reps

7

Mike
Brown

5:00 AM CrossFit

320 Total Reps

8

AJ
Ross

6:00 AM CrossFit

310 Total Reps

9

Dale
Rinkenberger

10:00 AM CrossFit

287 Total Reps

10

Tom
Boyle

5:00 AM CrossFit

264 Total Reps

back

11

Johny
Mathur

Drive Thru

347 Total Reps

Loved it

12

David
Johnson

8:00 AM CrossFit

336 Total Reps

13

Chris
Davis

10:00 AM CrossFit

313 Total Reps

14

Robert
Meredith Jr

10:00 AM CrossFit

310 Total Reps

15

Ben
Gray

6:00 AM CrossFit

273 Total Reps

16

Private

6:00 AM CrossFit

262 Total Reps

Female Clients

1

Andrea
Bauer

8:00 AM CrossFit

395 Total Reps

2

Lissy
Cowdery

10:00 AM CrossFit

382 Total Reps

old lady masters

3

Rachel
Blackwell

10:00 AM CrossFit

379 Total Reps

4

Estela
Falla-Ross

6:00 AM CrossFit

362 Total Reps

master Rx 26# Box steps

5

Tracy
Jennings

6:00 AM CrossFit

322 Total Reps

6

Amy
Linton

Drive Thru

303 Total Reps

7

Liz
Bunker

8:00 AM CrossFit

380 Total Reps

8

Michelle
Gillespie

8:00 AM CrossFit

349 Total Reps

no box jumps 26#

9

Madison
Bunker

10:00 AM CrossFit

347 Total Reps

10

Katherine
Tullis

10:00 AM CrossFit

336 Total Reps

11

Kim
Hullett

10:00 AM CrossFit

322 Total Reps

12

Rachel
Bard

10:00 AM CrossFit

321 Total Reps

13

Jennifer
Yerges

8:00 AM CrossFit

319 Total Reps

14

Kiyoka
Yahaba

10:00 AM CrossFit

316 Total Reps

15

Natalie
Cosson

6:00 AM CrossFit

300 Total Reps

16

Jeanene (w ...
Briggs

Drive Thru

270 Total Reps

26 lb

17

Terry
VanHoy

6:00 AM CrossFit

231 Total Reps