Can you find the FCFers? This photo is from the 2007 12 Days of CrossFit event at Level 4 CrossFit Seattle

From Coach Dave Werner and the first CrossFit affiliate ever comes a favorite for many!

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+ Older, Fitter: You’re Not As Old As You’re Gonna Be – Beyond the Whiteboard

“12 Days of CrossFit” WOD from Pao Sanchez on Vimeo.

CrossFit WOD for Friday 12/22

“12 Days of CrossFit”

perform the following in cumulative song format, for time:
100m sprint
2 bear crawls, 10m
3-second handstand
4 clean & jerks
5 dive-bomber push-ups
6 knees-to-elbows
7 kettlebell swings, 24/16kg
8 hanging leg-raises
9 ring dips
10 squat thrusts
11 pullups
12 rocking pistols

Post time to whiteboard!

Kettlebell WOD

Rack and OH work

Shoulder and hip mobility

Swings, presses and squats.

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