CrossFit 1013

Paleo Challenge Performance Only Winner -  The winner of the performance only portion of the Paleo Challenge is Sam Krawiec. Congratulations to Sam for her awesome improvements. The following are her performance results
WOD 1 (Row, Pull Ups, WB, DU's) 
Before - 14:40 
After - 11:16

2K Row 
Before - 9:03
After - 8:22

"Grace" 
Before - 5:08 
After - 1:54

"Fran"
Before - 8:30
After - 5:19
Sam did a great job in following the Paleo diet throughout the 45 days.  It wouldn't hurt to ask her some questions about her experience with the challenge. I'm sure she's willing to share. Good Job Sam.

As for the other group I'm still working on gathering people's results. Hope to have them done by the end of the week. If you do not get your benchmark WOD's in this week you will not get points for those.



Reminder no 6:45pm classes on Wednesdays. CrossFit Kids classes have begun.

This WOD might take a while so please show up on time ready to work.

WOD

 A:For Time: 
25-20-15-10-5
Singles
Kettlebell Swings
ABMAT Sit Ups

B: "Swinging Annie"
For Time: 
50-40-30-20-10
Double Unders
Kettlebell Swings 55#/35#
ABMAT Sit Ups

*30 minute time cap.

Husband and wife members Scott and Monica McDonald on their pull ups.