W.O.D. 12.24.14

Mike S
Justin R.
Justin D
the early crew...
Kit and Steve
6:00AM early risers!

A NEW 12 Days of Christmas--CrossFit Style
1 Deadlift (185/275)
2 Handstand Push-ups
3 Box Jumps (20"/24")
4 Push-ups
5 Med Ball Cleans (14/20)
6 Burpees
7 Toes to Bar
8 Clean and Jerks (75/115)
9 Sumo Deadlift High Pulls (55/75)
10 Wall Balls (14/20) to (9ft/10ft)
11 Thrusters (75/115)
12 Power Snatches (75/115) 

Just sing the 12 days of Christmas to yourself and follow the exercises...You will complete 1 Deadlift...then 2 Handstand Push-ups; 1 Deadlfit...then 3 Box Jumps; 2 Handstand Push-ups; 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.
You can work in teams of 2!

Community Notes:
We will ONLY run the following classes today:
6:00 AM CrossFit
6:30 AM Open Strength
9:30 AM CrossFit
12:15 PM Express CrossFit
1:00PM Open Gym (make up the 12 days if you want to)

We will be CLOSED tomorrow 12/25 for Christmas.

"Certainty is the mother of quiet and repose, and uncertainty the cause of variance and contentions"
- Edward Coke


CFKOP iPad said...

Aimee 28:40 RX (75# SDHP)
Dave S/Jill 26/25 (RX/SC)
Josh M/Justin R 25:41 SC
RIch A 34:14 RX
Britt/Jason 26:47 SC
Steve 43:10 SC
Kit 36:00 RX (115# SDHP)
Rachel 43:40 SC (only hspu)
Michal 43:35 SC
JUSTIN/Mike S 36:09 SC

MERRY CHRISTMAS to my KOP sweat family


Stephanie Vincent said...


Stasie 51:20 Sc
Jess S 33:14 Sc
Dave N 59:58 2abmats
John M 65:06 Sc
Jon P 36:02 Sc

Open gym
Regi/Marci 27:58 Sc

Paul S said...

Tatiana and Alex 24:30SC
Jill and Manisha 24:50SC
Ellie and King 27:16SC
Joy and Diane 27:42SC
Jeff and Caruso 31:38SC
Amanda and Samson 32:00RX
LP 36:40 #135dl
Steph and Shawna 37:00SC
Dana 38:40SC
Farah 40:25SC
Jenny 39:21SC
Pam 38:50SC
Mark 46:40RX
Brian 46:41SC
King 47:00SC