CrossFit KOP

W.O.D. 12.15.09
Nicole
As many rounds as possible in 20 Minutes of:
400M Run
Max rep Pull-ups
Note: The total number of pullups completed in all the rounds is your score for the WOD.
(compare to 6.8.09)

Read:
Babes in Gyms: Testing Fitness Classes
Success, and how we get there

Video:
Nine Foundational Movements with Lisa Ray, CrossFit Level 1 Seminars - video ... [wmv] [mov]

Community Reminders:
CrossFit Kids Class at 3:45 (7-12 yrs) Tuesday and Wednesday
CrossFit Kids Class at 4:45 (3-6 yrs) Tuesday
Fundamentals of POSE workshop Wednesday at 7:30-8:30PM $10
Festivus Holiday Party Thursday at 5:30PM

Quote:
"Failure is an opportunity. If you blame someone else, there is no end to the blame. Therefore the Master fulfills her own obligations and corrects her own mistakes. She does what she needs to do and demands nothing of others."
From the Tao te Ching

Results:
Rx
Jason: 69
Jen C: 64
Jeff: 61
Jim C: 44
Bobby: 117
Nikki: 100
Olan: 31
Mike F: 38
Sam B: 118
Rob: 76
Laura: 53
Kerry: 54
Liz: 28
Jerry: 68

Scale
Cindy: 18 (green)
Kara: 75 (green)