CrossFit KOP

W.O.D. 12.26.10

12 Days of Christmas at CrossFit KoP

1 Deadlift (185/275)
2 Wall Ascents (6ft/8ft)
3 Ring Dips
4 Box Jumps (21"/25")
5 Med Ball Clean (14/20)
6 Clean and Jerk (75/115)
7 Toes to Bar
8 Burpees
9 Sumo Deadlift High Pull (55/75)

10 Wall Balls (14/20) to (9ft/10ft)
11 Thrusters (75/115)
12 DB Snatch 12L/12R 25/40

Just sing the 12 days of Christmas to yourself and follow the exercises...You will complete 1 Deadlift...then 2 Wall Ascents & 1 Deadlfit...then 3 Ring dips & 2 WallAscents & 1 Deadlfit...and so on 4,3,2,1...5,4,3,2,1....etc, until you get from 12-1 you will be finished with the workout. This is a chipper, so be ready. We will scale to level and ability.

Class Time:

10AM only

Quote:

Christmas is not a time nor a season, but a state of mind. To cherish peace and goodwill, to be plenteous in mercy, is to have the real spirit of Christmas.

- Calvin Coolidge

Results:
Rx:
Danny 44:50
Grans 46:28
Cate 44:19
Nikki 44:27
Olan 65:28
Mike V 40:52
Vinny 55:21
John W. 45:50
Aimee 48:06
Kit 46:32
Mike 51:12

Scale:
Deb 67:53
Han 60:20
Steph V. 66:56
Kristin T. 68:33
Dianne ouchie
Cheri 70:28
Jessica 70:28
Kim G. 74:59
Barbara 61:15
Sandy 54:05
Melinda 61:27
Dana 68:15
Karen 75:44
Charles 76:10
Mike F. 65:56
Jerry 65:44
Ironmann ?
Donkey 62:27

Photos:

The Birthday boy behind the bar!!!

Kristin are you posing for the photo??

Jerry on the High Pull- Elbows high and to the side!

Cheri on the last day of Christmas!!!