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Saturday November 17th, 2012

Just a few shout outs to some new Personal Records. Jessika Lawyer dead lifted 265# yesterday (40# better than her last try). We had a bunch of Personal Records on Pull Ups (see below) today and it was inspiring to see how far many of have come from when you first started to CrossFit. To go from 0 Pull Ups to over 10 or 20 in 1 year is bad ass to say the least. You guys have followed progression wisely and this has meant keeping your scapular balance in mind as you improved-hugely important. Keep it up and understand it takes time!

CrossFit HQ WOD DEMO -Kelly

“Kelly” (Partner WOD)

Five rounds for time of:

  • Run 400 meters
  • 30 Box jump, 24 inch box
  • 30 Wall ball shots, 20 pound ball

Rest 6-10

A.M.R.A.P. Pull ups (1 attempt)

Rules: Both athletes must do full run but will split the Wall Balls and Box Jumps in half. You must start each round TOGETHER but if P1 finishes round before P2 then enjoy your rest time.

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Team Time Pull Ups
Slow and Go 17:58.
Carrie and Mel 22:38.
Sara B and Amy 17:22. Rx
Craig/Steve/Christian 19:53.
Meghan and John 22:36.
Jill and Amy 20:00.
Rachel and Jess 20:00.
Travis and Galo 16:12. Rx Travis 25/Galo 30
Danielle WLC 112
Jen and Tracy (Cougar Town) 20:15.
Laura R. and Katie G. 18:27. RX! Laura -10
Connie and Nancy 19:26. Connie-10
Aaron and Paula 18:37. Rx Aaron-21
Michael and Steve L. 18:23. Michael 10 / S-Lowe-24
Jason and Justin 18:51. Jason 25  /Justin 8
Christina/Kim/Shauna 19:41. Christina-12/Kim 10
Mark and Steve K. 19:13.Rx Mark-24

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