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12 days of Christmas 2015

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Workout

12/24/16

Happy Belated Birthday Jennifer Grey!

Metcon

12 days of Christmas 2015 (Time)

1 Rope Climb
2 Push Jerks 135/95
3 T2B
4 Box Jumps
5 Hang Power Cleans, 135/95
6 HR Push ups
7 Dead, 135/95
8 Abmat Situps
9 KBS, 32/24
10 Lunges (10 each side)
11 Wall Balls (20/14)
12 Burpees over the Bar

ADV RX 155/105

Round 1: 1 Rope Climb
Round 2: 2 Push Jerk + Rope Climb
Round 3: 3 T2B + 2 PJ + 1 Rope Climb
Round 4: 4 BJ + 3 T2B + 2 PJ + 1 RC..

Scaled rope climb:
1 snatch

Metcon (Time)

Partner Option:
1 Rope Climb
2 Push Jerks 135/95
3 T2B
4 Box Jumps
5 Hang Power Cleans, 135/95
6 HR Push ups
7 Dead, 135/95
8 Abmat Situps
9 KBS, 32/24
10 Lunges (10 each side)
11 Wall Balls (20/14)
12 Burpees over the Bar

**Split reps if needed****

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

Whiteboard:

Saturday, December 24, 2016

Male Clients

1

Colby
Wollak

9:30 AM CrossFit

23:29

2

Kyle
Baker

9:30 AM CrossFit

25:41

3

Derrick
Ledford

9:30 AM CrossFit

27:48

4

Eli
Joy

9:30 AM CrossFit

30:50

5

Derek
Halford

9:30 AM CrossFit

31:31

6 min PR; started at 5 mins

6

Eric
Olinger

9:30 AM CrossFit

32:29

7

Brent
Miller

9:30 AM CrossFit

28:42

3pu instead of rope

8

Matt
McCall

9:30 AM CrossFit

29:03

C2B IPO Rope

9

Jack
Carter

9:30 AM CrossFit

33:30

10

Tommy
Grey

9:30 AM CrossFit

34:38

Slower, but 30# more weight, 95#

11

Tom
Collins

9:30 AM CrossFit

39:10

7 rc; 24kg 3 rounds, rest rx

Female Clients

1

Jill
Olinger

9:30 AM CrossFit

24:13

2

Katie
Powell

9:30 AM CrossFit

30:24

3

Jenn
Warcola

9:30 AM CrossFit

39:10

4

Lilly
STump

9:30 AM CrossFit

24:17

knees to bar. 15 lb bar

5

Leslie
Auton

9:30 AM CrossFit

26:02

6

Cambell
Vander Haar

9:30 AM CrossFit

26:49

65#

7

Nikki
Stewart

9:30 AM CrossFit

27:11

65, pull up for rope climb, 10 wb, 16 kb

8

Rhonda
Halford

9:30 AM CrossFit

28:40

9

Amy
Plonk

9:30 AM CrossFit

29:06

Rope pulls, 75lbs,16kg

10

Cambell
Vander Haar

9:30 AM CrossFit

29:27

Rx but PU instead of rope climb

11

Amanda
Vander Haar

9:30 AM CrossFit

30:08

12

Lauran
Stump

9:30 AM CrossFit

30:38

65/scaled lots

13

Shannon
Fichter

9:30 AM CrossFit

31:35

65#, air squat

14

Jennifer
Grey

9:30 AM CrossFit

32:36

45#; 12kg kb; 10# wb; knee ups; step ups