400m Run
50 Squats
400m Run
50 Pull Ups
400m Run
50 KB Swings 53#/35#
400m Run
50 Push Ups
Post time.
Coaching Tips: Scale load and movement to match your current fitness level. This is a straight forward all out effort in the run and workload movements. Try to straight set as many of the gym movements as possible. Keep the rests to a minimum and take advantage of the simplicity of this workout.
Visiting CFEC from CrossFit Santa Cruz, Hollis getting in the Christmas spirit doing the "12 Days of Christmas" workout. This rep 10 of 12 of the handstand push up. By this stage of the workout, the shoulders were on fire. Thanks for stopping by Hollis and Heather.
5:30am
Rose 26:41 Rx
Rebecca 20:36 Rx
Charlotte 18:10 Mod.
Julia 22:28 Rx
Carrie 23:07 Rx
Tony P. 31:08 Rx
Newman 16:12 Rx
Ed A. 18:57 Rx
Paul 18:13 Rx
8:00am
Fran 27:46 Mod.
Jennifer O. 25:47
Traci 22:41 Rx
David K. 20:17 Rx
Walt 24:23 Rx
Sara 29:08
Steve H. 28:51
Liza 33:29
9:00am
Chad 19:32 Rx
Berenice 27:15
Susan A. 20:12
Valerie 26:38
Dusty 27:54 Rx
James 16:20 Rx
Teshina 19:40 Rx
10:00am
Jake 18:00 Rx
Tina 21:07 Rx
David 23:58
Briley 21:52 Rx
Dano 21:08 Rx
Brandon G. 22:18 Rx
Kevin 25:29 Rx
Sue 26:42
Chrissy 21:18 Rx
Lisa 17:37Rx
5pm
Francisco 25:50
Dano II 23:26
Sandy 21:09(mod)
Chris 18:33Rx
Don 18:52Rx
David M. 19:30Rx (row)
Laurie 24:55
Robert 15:16Rx
6pm
Greg 24:30
Christine 24:30(mod)
Tyler 33:50Rx
Jim D. 21:41Rx
Kristi 29:06
Wow Robert! Awesome job, I wish I had your push ups…
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