12 Days of Crossfit

20061224
Today was my first workout with Crossfit Tulsa and we did 12 Days of Crossfit Taken from Crossfit North. It only took me 1 hour and 4 minutes. I was the last one to finish, but everybody was a great encouragement and I had a blast.


One 200 yard run

Two medicine ball clean & jerks 20lb(MBCJ), one 200 yard run

Three 45lb thrusters, two 20lb MBCJ, one 200 yard run

Four knees to elbows, three 45lb thrusters, two 20lb MBCJ, one 200 yard run

Five second L-hold, four knees to elbows, Three 45lb thrusters, two 20lb MBCJ, one 200 yard run

Six 45lb overhead squats, five second L-hold, four knees to elbows, Three 45lb thrusters, two 20lb MBCJ, one 200 yard run

Seven 45lb sumo deadlift high pull, six 45lb overhead squats, five second L-hold, four knees to elbows, Three 45lb thrusters, two 20lb MBCJ, one 200 yard run

Eight 20lb wall ball, seven 45lb sumo deadlift high pull, six 45lb overhead squats, five second L-hold, four knees to elbows, Three 45lb thrusters, two 20lb MBCJ, one 200 yard run

Nine pull ups, eight 20lb wall ball, seven 45lb sumo deadlift high pull, six 45lb overhead squats, five second L-hold, four knees to elbows, Three 45lb thrusters, two 20lb MBCJ, one 200 yard run

Ten burpees, nine pull ups, eight 20lb wall ball, seven 45lb sumo deadlift high pull, six 45lb overhead squats, five second L-hold, four knees to elbows, Three 45lb thrusters, two 20lb MBCJ, one 200 yard run

Eleven 50lb Kb swings, ten burpees, nine pull ups, eight 20lb wall ball, seven 45lb sumo deadlift high pull, six 45lb overhead squats, five second L-hold, four knees to elbows, Three 45lb thrusters, two 20lb MBCJ, one 200 yard run

Twelve 24" box jumps, eleven 50lb Kb swings, ten burpees, nine pull ups, eight 20lb wall ball, seven 45lb sumo deadlift high pull, six 45lb overhead squats, five second L-hold, four knees to elbows, Three 45lb thrusters, two 20lb MBCJ, one 200 yard run.