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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
Thursday - CrossFit Black Ridge
Class
(All)
5:00 AM WOD
8:00 AM 12 Days of NCFIT
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
11 (5/6)
Workout
Thursday
Class times are 8:00 AM only
"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:
Thursday, December 24, 2020
Male Clients
1
Jared
Behunin
8:00 AM 12 Days of NCFIT
44:30
2
Kody
Wilson
8:00 AM 12 Days of NCFIT
42:53
3
Kacen
Gubler
8:00 AM 12 Days of NCFIT
35:13
Rx all but MU's,CTB
4
Shawn
Judd
8:00 AM 12 Days of NCFIT
40:33
95lbs, 35lbs dumbbells, pullups and ring dips sub for BMU
5
James
Bennett
8:00 AM 12 Days of NCFIT
51:55
Shot of fireball no bmus
Female Clients
1
Jessica
Langston
8:00 AM 12 Days of NCFIT
33:39
2
Mayra
Martinez
8:00 AM 12 Days of NCFIT
33:00
95#Bar/25#DB/StrictPU
3
Jocelyn
Sackett
8:00 AM 12 Days of NCFIT
34:17
85/20/Pullups
4
Maria
Gonzales
8:00 AM 12 Days of NCFIT
37:10
4
Yesenia
Leavitt
8:00 AM 12 Days of NCFIT
37:10
RX+FireballShot :P 85#/15#
5
Dawn
Hansen
8:00 AM 12 Days of NCFIT
42:30
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