12.11.2013

W.O.D.12.12.13





Burpees & Kettlebell Swings
This workout runs every minute on the minute for 30 minutes. 
Start with one rep of each movement on the first minute, then add one rep every minute thereafter. 

Example: 
Minute One: 1 Burpee, 1 KBS 
Minute Two: 2 Burpees, 2 KBS 
Minute Three: 3 Burpees, 3 KBS 
Minute Four: 4 Burpees, 4 KBS etc ... Continue as long as you can adding one rep to each movement until you "miss" - until you can no longer complete all the reps within one minute. At that point you re-start on the next minute, beginning at one rep and adding up again. 
Your total number of reps is your final score for this WOD.

Community Notes:
All weekend classes on Saturday December 14th and Sunday December 15th will be held at the Annex. Meet and park there.  CrossFit Kids "cubs" class will be cancelled. 

Quote:
"Difficulties in life are intended to make us better, not bitter."
- Dan Reeves (Former NFL athlete and head coach)

11 comments:

Travis' alter ego said...

First!

Anonymous said...

It's too early in the day to be killing princes.

Travis said...

Anonymous, I missed your movie quote yesterday. Is this person out of them already?
I will get you next time "Travis"

Chris P. said...

Christmas vacation, Wayne's world, Troy...I'm going to guess Danny in Chicago

Anonymous said...

There will be a quote everyday.

"He will bring them death, and they will love him for it."

Patrick Pendergast said...

Gladiator

Tim P said...

6/7am

Steve Z 191
Erika 254
Rachel 227
Mike S 202
Peter W 332
Chip 248
Oleg 258 (6rnds w/70#)
Dinger 242 (44#)
Nick C 278

Aimee Lyons said...

9:30AM
Michelle 150 (18#)
Jonathan 305 (45#)
Nick Z 300 (53#)
Ronnie 265 (35#)
Jen S 323 (35#)

12:00AM
Jill 249 (26#)
Dianne 204 (26#)
Joe G 184 (44#)
Beaver 284 (45#)
Nick A 196 (35#)
Rachael 242 (35#)

Mike S said...

Aimee, when did you add the midnight (12 AM) class??

Tim P said...

530pm

Dee 261
Kate C 367 35#
Taryn 200 35#
Derreck 284 russian
Tim McC 337 55#
Alona 270 35#
Patrick 284 55#
Brett 292, 55#
Joe Jr 275 55#
Brandon B 246, 53#
Olan 251, 53#
Kyle B too many so lost count

Aimee Lyons said...

Mike S--- haha! whoops!