W.O.D.12.24.12

Original CrossFit KoP Ornaments for every coach, made by Steph!
"Thank you!"

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 (65/95)
7 Toes to Bar
8 Burpees
9 Sumo Deadlift High Pull (65/95)
10 Wall Balls (14/20) to (9ft/10ft)
11 Thrusters (65/95)
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 and 1 Deadlfit)...then (3 Ring dips, 2 Wall Ascents and 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.

***This year we are allowing the workout to be done in teams of two, one athlete working at a time.  You are welcome to take this on solo or with a partner.

compare to (12.23.11)

Community Notes:

We will run the following classes today:

6:00AM

7:00AM

9:30AM

12:00Noon

3:30PM

Make sure to sign up, classes are limited to 25 people. 

Quote:

"We are practicing not weightlifting but commitment. Commitment spawns success. Only by redoubling our efforts do we best succeed. Expecting success to motivate our efforts is the losers gambit."

- Glassman

Results:
Becca - 16:50 9 Days Scale
Lam - 42:50 10 Days Scale
Mike P. - 47:05 Rx
Brian D. - 45:10 Scale
Roni - 40:52 Scale
Tim H. - 43:45 11 Days Scale
Shawn 49:50 scale
Lizzie 42:02 sc
Julie 42:36 sc
Mark 43:17 sc
Jay E 50:46 sc
Mike Fab 53:18 sc
Chip 51:48 6'wall
Mike P (round 2) 46:36 sc
Mike S 62:14 sc
Lauren M 31:25 10 days sc
Chris S 51:22 Scale
Jess C 52:43 scale
Jim C 51:35 Rx
Megs/Denise 31:46 Scale
Steph I 47:48 scale
Arin/Ellie 41:08 scale
Barb/Amanda 37:47 scale
Vinny/Sara 48:58 scale
Gene 51:55 Rx
Kate C 44:28 Rx
Kate K 51:43 scale
Jessey H. 47:45 scale
King 56:35 scale
Melody 46:05 Rx
Zach 57:05 Rx
Ken 72:14 scale
Kathleen/Joy 37:43 scale
Tori 71:34 scale
James 61:34
Dave 51:43 Rx
Christina 47:55 scale
Schaefer DNF
Sandy 55:30 scale
Tara/KT 23:26 Rx
Brock/Tidmore 38:00
Flounder 51:02 scale
Aimee/Mel 22:29 scale
Keith/Jason 26:47 Rx
Trey 51:06 scaled
Greg 55:25 scaled
Jack/Stan 52:20 scale
Chris A 43:59 11 days scale
Travis/Mark B 33:39 scale
Mike T 39:38 Rx
Conn/Borden 33:00 sc
Manisha/Christina 38:00 sc
Chris/Ryan 28:51 sc
Jeff/Lisa 39:20 sc
Olan 34:01 10 days ouchie :(
Stasie 35:15 10 days sc

Photos:

 Sarah - Over the wall!

Ken- In the holiday spirit!

 Will you wear a weight vest again?