Work up to a heavy single in the Clean and Jerk and Snatch

Record total for Clean and Jerk and Snatch

Community Notes:
Classes this evening 4:30/5:30 and 6:30PM will be held in the Annex. There will be NO barbell class today and NO kids class. We are hosting Dimitry Klokov for a seminar from 2-6PM.

This Saturday, 12/14,  CrossFit R5 is hosting a Masters Madness competition.  CrossFit KoP has the following athletes competing; please go out and cheer them on...Cate K, Susan, Lauren M., Roni, Ericka, Diane PR., Stasie, Mark C., Patrick P., King and Mike P.

“Education is the most powerful weapon which you can use to change the world.”
 ― Nelson Mandela


Travis said...


Aimee Lyons said...

nice Travis, do you have anything to say?

Travis said...

I think I said enough at Festivus! My favorite holiday movie is National Lampoons Christmas Vacation. I have the DVD and watch it every Christmas Eve. Anyone else have any good holiday traditions?

Stasie said...

I'm doing the Masters Madness as well :)

Chris P. said...

I open boxes wrapped in colorful paper around Dec. 25th

Aimee Lyons said...

Stasie- awesome! I didn't see you on the list! Good luck. I'll be there to cheer everyone on!

Travis I like to watch the Christmas story

Anonymous said...

We're gonna press on, and we're gonna have the hap, hap, happiest Christmas since Bing Crosby tap-danced with Danny f@#king Kaye. And when Santa squeezes his fat white @ss down that chimney tonight, he's gonna find the jolliest bunch of @ssholes this side of the nuthouse

Jason Lyons said...

A man named Pete visits Aimee on the 5th of December and leaves her a present.

I always watch a Christmas Story when it is on.

Aimee, Chloe and I have built a gingerbread house every year so far.

Think that is about it. I want to start a new tradition of having an amazing bottle of wine every Christmas Eve.

Anonymous said...

When will the 12 days of Christmas Wod be?

Tim P said...

Todd T 185/--
King 195/125
Rachel 115/75
Peter W 195/135
Roni 105/80
Lauren M 120/85

We did a spicy HIT cash out that took 3-5 minutes:
70% of Snatch 1rm

Chris P. said...

Taryn CJ form
Arieanne CJ form
AOTM CJ and snatch form; 215 hang squat clean

Flounder CJ form
Oleg snatch form
Matt B CJ form

most chose to work on some variation of the lifts...hang squat clean, hang power clean, power snatch, hang power snatch, etc. I also gave assistance work to end the session, i.e. pause squats, 1.25 squats, push press, snatch pulls, etc.

Travis said...

According to Jason I still have to post two more times after this just for today. Pick it up people, I don't have much to respond to!!!!

Aimee Lyons said...

12 days of xmas will be on 12/24 in all classes. We will have a modified/open schedule for most of the morning...details to follow.