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12 Days of Christmas
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 - CrossFit ATR Kearny Mesa
Class
(All)
CrossFit: 9:30 AM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
19 (13/6)
Workout
12 Days of Christmas
Warm-up
50 ft. Walking Lunges
50 ft. Bear Crawl
10 Banded Low Ext. Rotations / side
10 GHD Hip Extensions
20 Banded Face Pulls
0:20 GHD Prone Hold
0:20 GHD Supine Hold
1 min Double Unders
10 Box Jumps
10 Knees-to-elbows
5 PVC Passes
5 PVC Pause (0:03) Overhead Squats
5 PVC Passes from the OHS
Metcon
12 Days of Christmas (Time)
For Time:
1 G2OH (75/55)
2 Thrusters (75/55)
3 S2OH (75/55)
4 OHS (75/55)
5 Power Snatch (75/55)
6 Kettlebell Swings (53/35)
7 Pull-ups
8 Knees-to-Elbows
9 Box Jumps (24/20)
10 Double Unders
11 Burpees
12 per leg Front Rack Lunges (75/55)
The rep scheme works like the song...
1 , 2-1 , 3-2-1 , 4-3-2-1 , 5-4-3-2-1 , ...
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, December 26, 2019
Male Clients
1
Mike
Tighe
CrossFit: 9:30 AM
28:09
2
Frank!e
Armas
CrossFit: 9:30 AM
29:15
5OHs drop bar then 4-3-2-1 ... messed up on the last round & had ...
3
Private
CrossFit: 9:30 AM
29:57
4
Bill
Curci
CrossFit: 9:30 AM
31:54
5
Andrés
Herrera
CrossFit: 9:30 AM
34:53
6
Eric
Otero
CrossFit: 9:30 AM
36:25
7
Brian
Kent
CrossFit: 9:30 AM
37:41
8
Kevin
Gelfand
CrossFit: 9:30 AM
28:33
Subbed overhead squat and lunges for body squats and 24 body squa...
9
Ryan
Figuerado
CrossFit: 9:30 AM
32:23
sub OHS to FS
10
Ashish
Grover
CrossFit: 9:30 AM
32:43
20 singles and DU attempts on last 2 rounds. Just attempts
11
James
Tamashiro
CrossFit: 9:30 AM
37:40
65# barbell 44# KB
12
Ahmed
Dahir
CrossFit: 9:30 AM
45:50
Rx everything except for pull ups and double unders
13
Aldair
Rodriguez
CrossFit: 9:30 AM
47:00
Female Clients
1
Lindsey
Hempy
CrossFit: 9:30 AM
25:49
2
ashley
green
CrossFit: 9:30 AM
30:06
3
Patricia
Brown
CrossFit: 9:30 AM
41:29
Box step ups
4
Private
CrossFit: 9:30 AM
26:38
5
Gretchen
Otero
CrossFit: 9:30 AM
29:21
45# .... subbed jumping in place for double unders
6
Donica
Ryder ⛵️
CrossFit: 9:30 AM
37:10
almost Rx. banded PUs & K2forearms
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