Category Archives: 12 Days of CrossFit

  • 12 Days of CrossFit – Day 11 – Annie

    17 December 2014 crossfithale

    Almost there! Today brings us “Annie”. The only workout we’re doing with Double unders. If you’ve noticed, we have given you lots of time to practice doubles the last two weeks in preparation. Did…

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  • 12 Days of CrossFit – Day 10 – Fran

    16 December 2014 crossfithale

    Day 10 brings us the classic benchmark workout “Fran” There are so many videos about Fran online, and any CrossFitter who has been doing this for a while knows how difficult it can be. This video gives you th…

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  • 12 Days of CrossFit 2014 – Day 9

    15 December 2014 crossfithale

    Warm-up: 400m run then 3 rounds of: Inch worm crab crawl 2x Junkyard dog Mobility: Glute activation with lacrosse ball Strength/skill: Clean warm up Jerk footwork drills WOD: “Grace” For time: 30 Clean and Jerks …

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  • 12 Days of CrossFit 2014 – Day 8

    14 December 2014 Heidi

    On the eight day of CrossFit, my coach gave to me… “GI Jane” For time: 100 burpee pull ups 20 min cut off This one is all about the jump. Fall into a steady pace on the burpees, and make sure to utilize…

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  • 12 Days of CrossFit 2014 – Day 7

    13 December 2014 crossfithale

    Class schedule for Sun. 12-14-14: CrossFit class at 9AM Recovery Yoga class at 10AM. We hope to see you for both sessions! Warm-up: 500m row 3x Bear crawl Inch worm 4 bear complex w/empty barbell Mobility: Partner lat sm…

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  • 12 Days of CrossFit 2014 – Day 6

    12 December 2014 crossfithale

    Warm-up: 400m run then 3x: OH Squat walk Perfect stretch Frog walk Mobility: Ido squats Strength/skill: Overhead squat and back squat WOD: “Jenny” 20 min AMRAP of: 20 overhead squat 45/35 lbs. 20 back squats 45/3…

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  • 12 Days of CrossFit 2014 – Day 5

    11 December 2014 crossfithale

    It is day 5 everyone! How are you feeling? Remember to work within your capacities, pushing only when you feel it’s right for you. Warm-up: 400m jog 3 rounds of: 10 hip hinge 5 one legged deadlift/side 5 deadlift w…

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  • 12 Days of CrossFit 2014–Day 4

    10 December 2014 Heidi

    On the fourth day of CrossFit, my coach gave to me… Regionals Workout 14.5 1 legless rope climb 100 m run 10 min cut off Today, we have a workout from the 2014 Regionals. For those of you that attended the Nor Cal …

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  • 12 Days of CrossFit 2014 – Day 3 – Helen & the Warburtons

    9 December 2014 crossfithale

    It’s Day 3, and time to do “Helen”. While we do, let’s check in with Jake, Kim, and Juliet…a few of our favorite people who did the 12 Days with us last year, and are following along with us…

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  • 12 Days of CrossFit 2014–Day 2

    8 December 2014 Heidi

    On the second day of CrossFit, my coach gave to me… “Open workout 14.5″ 21-18-15-12-9-6-3 Thrusters 95/65 Burpees over bar (bar facing) 25 min cut off The tribe has spoken…this was the second of our …

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