12.05.2012

W.O.D.12.6.12




3 Minute Challenge
Row (3 minutes) for total calories = reps
Dumbbell Thrusters (20/35) total reps (3 minutes)
Pull-ups total reps (3 minutes)

*There are regularly scheduled WOD's at 6AM/7AM/9:30AM and Noon. There will be NO regular class at 4:30/5:30/6:30PM - ONLY Festivus.

Celebrate:
Festivus ---Today is the day and we are excited. Show up about 5:00PM wearing your best "holiday" outfit bring some treats to share and a $5 gift to give. Get ready for the Feats of Strength. We have a NEW edition to Festivus this year - The "year end" CrossFit awards, similar to your high school year book. We are releasing these a day early so you can give careful consideration to who you will select (There will be a male and female for each category). Anonymous ballots will be handed to you as you walk in and there will be a ballot box at the desk. Festivus is for MEMBERS of CFKoP only and it is an "adult" party we are having our Christmas Party for the kids on 12/20.

1) Most likely to eat fast food
2) Biggest chalk abuser
3) Most likely to Rx+
4) Best athletic supporter
5) Post WOD drama queen
6) Most likely to geek out about CrossFit
7) Biggest gear whore
8) Most likely to get a visit from pukie
9) Most likely to be found doing burpees for being late
10) Most likely to succeed

Quote:
"The time is always right to do what is right."
-Martin Luther King Jr.

Results:
Bekah 36cal./51Thrstrs/31pullups=118
Brett 47/41/30=118
King 60/43/36=139
Gina 34/43/36=113
Ellie 38/51/41=130
Jason H 55/34/30=119
Peter W 61/47/37=145
Kyle B 39/30/10=79
Lauren M. 38/43/31=112
Mike W 52/32/22=106
Brianna 43/31/26=100
Mark C 54/42/20=116
Laura P 41/41/48=130
Amanda 41-41-25= 107
Mike T 64-35-65 = 164 Rx
Dianne 44-42-14=100
Tori 35-35-28 = 98
Barb Z 46-29-18= 93 Rx
Steph I 45-40-13=98
Kim G 46-36-27=109
Jessie H 40-51-16= 107
Tim P 54-52-62=168
Becky C 24-31-42=97 Rx
Mark B 64-31-35=130
Sean A 47-42-25=114
Schaefer 88-34-36=158 Rx

3 comments:

  1. #2, #5, and #9 are pretty easy.

    11) Most likely to quit drinking beer....AGAIN - Jason

    ReplyDelete
  2. 6/7am

    Bekah 36cal./51Thrstrs/31pullups=118
    Brett 47/41/30=118
    King 60/43/36=139
    Gina 34/43/36=113
    Ellie 38/51/41=130
    Jason H 55/34/30=119
    Peter W 61/47/37=145
    Kyle B 39/30/10=79
    Lauren M. 38/43/31=112
    Mike W 52/32/22=106
    Brianna 43/31/26=100
    Mark C 54/42/20=116
    Laura P 41/41/48=130

    Morning classes added in a BONUS Round of skill or goat practice. This was a good opportunity to try to do some skill that you have been working on while your body is under stress form the first 3 movements. The structure looked like this:

    Minutes
    1-3 ROW
    3-4 (rest)
    4-7 THRUST
    7-8 (rest)
    8-11 PULLUP
    11-12 (rest)
    12-15 SKILL

    ideas? Some did double unders, Kyle did airsquats, Merlino did pushups, Mike W did ring dips, and Mark and Brianna had the conjoles to do Burpees

    ReplyDelete