12.03.2013

W.O.D.12.4.13

"The Chief"
Max rounds in 3 minutes of:
3 reps, 95/135 pound Power cleans
6 Push-ups
9 Squats

Rest 1 minute
Repeat for a total of 5 cycles.

This WOD is scored by rounds completed for each of the 5 cycles.

Skill:
Cargo Net Climb

Community Notes:
What's the deal for Thursday?
Festivus - our annual holiday party is on Thursday evening. Throughout the day we will offer a 6:00AM, 7:00AM, 9:30AM and 12:00PM regular CrossFit Class. At the 9:30 AM class there will be a variation of Festivus...bring a gift under $5 and come prepared to have some fun.

There will be NO evening "regular" CrossFit classes or strength classes...ONLY Festivus!

Who is welcome at Festivus?
EVERYONE (who is a member of CFKoP)!

When should I arrive?
About 4/4:30PM...and the WOD will commence closer to 5:30PM.

What should I bring?
A gift under or about $5.00 and a dish or drink.

What should I wear? 
A "festive" holiday sweater or something like it...we value creativity. 

What should I expect?
FUN, FRIENDS...AND...FEATS OF STRENGTH.
You can also air your grievances & get your picture by the aluminum pole!
We will provide a catered meal and some drinks.
The WOD will be a team workout--your team will consist of a random selection.
Remember we will also pick the "yearbook" awards.

Is it really worth coming?
YES

Quote:
Whatever you can do, or dream you can, begin it. Boldness has genius, power and magic in it.

–Johann Wolfgang von Goethe

6 comments:

  1. 0600,
    The energy this morning was AWESOME. I am so proud to Coach every single one of you. Everyone killed "The Chief" by doing their best. Made my day guys!
    Thank you Jeff for dropping in!

    Jeff: 20 +17 SC
    Kim G: 15 SC
    Becca: 10 SC
    Roni: 18 RX - You're an inspiration girl!
    Erika: 18 RX - You make me proud!
    King: 20 RX - Great job!
    Pete: 23 RX - Never stopped for a minute, awesome buddy!
    Oleg: 20 RX
    Mike S: 15 SC

    Lots of RX in this class - I love it.

    ReplyDelete
  2. I heart Festivus. It makes me smile. I also like corn, stupid TV shows and Pearl Jam. Thank you.

    ReplyDelete
  3. 9:30, laid back and bad ass. Great job today guys! Welcome Brian when you see him everyone! He did great today!

    Lauren: 14 + 11 SC
    Jackie: 15 SC
    Diane: 15 RX - You're amazing girl!
    Brian: 11 SC - Welcome to CFKoP :)
    Ronnie: 15 +

    All around good day. Awesome!

    ReplyDelete
  4. 4:30
    Tobin 25 Rx
    Joe C 13 Rx
    AOTM 14 Rx
    Anne Br 15 45#
    Josh 12 75#

    5:30
    Agam 20 sc
    LP 25 Rx
    Ditty 15 83#
    Shawna 13 65#
    Tim H 14 95#
    Kate C 26 Rx
    Patrick 21 Rx
    Klutch 22 Rx

    6:30
    Stasie 15 65#
    Travis 13 115#
    Jeremy 17 105#
    Nicole F 20 65#
    Balmer 26 Rx
    Liza 18 55#
    Conn 15 Rx
    Johnny 20 Rx

    Congrats to Anne Br., Nicole F, Stasie for getting up the cargo net for the first time!

    ReplyDelete
  5. 7:30pm
    Jessie 18+2 scale
    Mark 18+4 RX
    Olan 15 RX
    Andre 16 scale
    Seshu 19+3 scale
    Steph 19 scale

    Great improvement from everyone in the power clean! I was very impressed! Great Job 7:30!

    ReplyDelete
  6. 12n
    Gotta love a BIG nooner ;)

    Alison K 21 rx
    Tom 21rx
    Nick A 15 95#/RomPU
    Barb 17 75#
    Beth O 17 35#, InclPU
    Pam 18 Rx

    ReplyDelete