As usual you all keep making great progress, keep it up! See you all back at it on Saturday morning!


Reminder: No WOD on Thanksgiving (tomorrow) or Friday. Two WODs on Saturday 9 & 10.

Enjoy your Thanksgiving everyone!


25 Pull-ups (chest to bar)
50 Dead lift 135#
50 Push-ups
50 Box Jump 24″ box
50 Floor Wiper 135# (single count)
50 KB Clean and Press 36# (KB must touch floor between reps)
25 Pull-ups (chest to bar)
300 total reps


100 Tips about life, people, and happiness

Troubleshooting Paleo

First man ever to run an indoor sub-4-minute mile never tires of reliving the night he ran into history.

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10 Responses to “11/21/12”

  1. Kelsey 2012-11-21 at 06:34 #

    Oh man today looks fun. Maybe it’ll make up for me missing all those rope ascents. Nice job Allison! Not going to let work stop me today 🙂

  2. Dan 2012-11-21 at 06:53 #

    Did someone say beer (just a sip or two)?

  3. kyle 2012-11-21 at 07:01 #

    kelsey if there,s a will there,s a way get in the box!

  4. Molly 2012-11-21 at 09:37 #

    man, working out alone sucks! should’ve waited until 5:30. failed to RX on chest to bar pull ups, but wiped the floor (just barely) with 98#. happy thanksgiving to all, and to all a good WOD!

  5. Brenda 2012-11-21 at 20:29 #

    Awesome effort 5:30! Have a Happy Thanksgiving everyone!

  6. Amy 2012-11-21 at 21:33 #

    Happy Thanksgiving everyone. I am thankful for the space that Elijah and Rosie have created and for all the great people I’ve met. Auburn Cross Fit strengthens the body and the soul!

  7. kyle 2012-11-22 at 00:44 #

    fun wod 20:13 rx

  8. Dan 2012-11-22 at 06:37 #

    We, too, are thankful for our new ACF family, thanks Coach and Rosie. Now, time to fire-up the smoker and AMRAP some deliciousness

  9. kyle 2012-11-22 at 09:30 #

    No rep you need to sleep in it is thanksgiving tell big H to layoff haha happy thanksgiving ACF.

  10. Tracy 2012-11-22 at 10:03 #

    Happy Thanksgiving to everyone, hope you all have a wonderful day!

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