13th Annual 12 Days of CrossFit workout

Friday (DEC 2) is the 12 DAYS of CrossFit workout in all classes! This is our 13th year doing the 12 Days - wow! Don't miss this one!

12 Days of CrossFit Workout

1 100 yard Sprint
2 Bear-crawls
3 Second handstand
4 Clean & jerks (dumbbells)
5 Dive bomber push-ups
6 Knees to elbows
7 Kettlebell swings
8 Hanging leg-raises
9 Ring-dips
10 Squat-thrusts
11 Pull-ups
12 Rocking pistols

This is a cumulative workout. Use "The 12 Days of Christmas" song as a template. As each round is added you repeat all of the previous rounds.

I wrote this in 2004, and this will be the 13th Christmas we have run this workout in our gym. It is a totally fun, completely over the top workout. It takes anywhere from 20 minutes to well over an hour. Set up all 12 stations in advance and adjust movements as necessary for your level of strength and ability. Write the whole thing down so that you can look as you work - you will almost certainly forget where you are. As a reality check you will end up running one hundred meters 12 times, the rocking pistols are only done once. Have Fun with this! Dave

The Brutal Bear Crawl!

The Brutal Bear Crawl!