12.22.2009



W.O.D. 12.23.09

Conditioning:
"Annie"
50-40-30-20-10
Double Unders
Sit-ups

(compare to 10.28.09) or (compare to 9.3.09)

Strength:
Shoulder Press
5-5-5-5-5

12.23 Class Times:
6:00 AM
12:00 Noon
6:00PM


Registration for sectionals will hopefully launch on Wednesday, Dec 23rd, at 1300 PST.

One-Day Events
Athletes - $50US (includes one spectator)
Spectators - $25US

Two-Day Events
Athletes - $100US (includes one spectator)
Spectators - $50US

Reminder:
Tell your friends and family about CrossFit KoP and let us help you get fit in 2010. Click here to find out about our Free Classes, Seminars and Workshops in January 2010. These classes are available to everyone at no cost or no commitment. Join the revolution, see what CrossFit and Elite Fitness is all about.

Quote:
"Great souls have wills; feeble ones have only wishes."
- Chinese Proverb

Results:
Rx
Sam G - 14:46 GHD 4@#145
Jen S - 14:54 GHD 3@#60
Evan - 21:55 GHD ???
Kristen - 14:14 ???
Jerry - 11:44 #135 3@#140
Vince - 11:38 #125
Jim C - 13:57 ???
Kerry - 10:53 3@#65
Jamie - 23:14 3@#45
Cheri - 23:53 3@75
Mike F - 13:05 #145
Laura - 6:42 2@#65 3@#60
Miranda - 11:27 + Ring Dips #70
Nikki - 12:40 + MU #75
Swine - 12:15 + MU #120 1@#125

Scaled:
Steve - 27:06 OHS #50
Sam B - 6:48 #140
Megs - 14:24 1@#75 5@#70
Liz - 13:34 ???
James - 14:00 3@#125
Olan - 14:08 #125

11 comments:

Aimee Lyons said...

Plentus made the Affiliate blog with his santa deadlift!! Make sure to check it out www.crossfit.com and link onto the A-blog!

Nikki said...

Nice job Chris!! Way to represent!

Stephanie Vincent said...

Well its official a group of us bad-ass ladies will be closing out 2009 with the 300 WOD at the open gym on the 31st. Anyone is welcome to join, guys too (if you can keep up with us that is! LOL).

Tim said...

Good Job on Annie today CrossFit KoP, it was nice to see some faces of visiting CF athletes home to see their family- Nice work to Vincent, Liz, Cheri, and James, your welcome to come back at holidays throughout the year. Paul is going to post all the times later tonight.

swine said...

Results:

Rx
Sam G - 14:46 GHD 4@#145
Jen S - 14:54 GHD 3@#60
Evan - 21:55 GHD ???
Kristen - 14:14 ???
Jerry - 11:44 #135 3@#140
Vince - 11:38 #125
Jim C - 13:57 ???
Kerry - 10:53 3@#65
Jamie - 23:14 3@#45
Cheri - 23:53 3@75
Mike F - 13:05 #145
Laura - 6:42 2@#65 3@#60
Miranda - 11:27 + Ring Dips #70
Nikki - 12:40 + MU #75
Swine - 12:15 + MU #120 1@#125

Scaled:
Steve - 27:06 OHS #50
Sam B - 6:48 #140
Megs - 14:24 1@#75 5@#70
Liz - 13:34 ???
James - 14:00 3@#125
Olan - 14:08 #125

Good job guys have a merry christmas and see you on Saturday enjoy the days off.

Tom P. said...

I have been MIA at the box for the month of December due to holiday "fundage" but have been staying in the loop through the blog (getting some good workouts in on my own, just not the same). Plentus, sick deadlift! I want to wish everyone a very Merry Christmas and i'll see you all very soon!

Miranda said...

Jaime congrats on the DU!

Beeze wants to be your new best friend:-)

Stephanie Vincent said...

wow jaime! dU! GREAT JOB!u rock!

I didn't make it last night, but i've got my eye on annie. I did 24m in oct, want to try to sub 20. thinking about making it my christmas present tommorow!

Jen S. said...

Hi Tom P! We can't wait to see you back in the box!

Miranda said...

Hi Jen S.!!!!! Sorry I missed seeing your hair:( I was at a work Holiday Happy evening...

Jaime said...

Thanks guys! And thanks to Nikki and Tim for
the support!!! But nothing was better than the doggie hugs
hope everyone has a wondeful holiday!