WOD 2/20

Mobility of the Day

Level Two
Skill
Push Press 5 @ 75% – 5 @ 80% – AMRAP @ 85%
Rest 3:00 b/t sets
*Weight and reps recorded

WOD
3 Rounds
400 M Run
7:00 Active Rest (Practice Jump Rope Skills)
*Record best Run time

Cash out:
Accumulate :90 seconds in an L-Sit Hold in as few as set as possible

Level One (Day 4)
Skill
Rowing

Team WOD3 Rounds
250 M Row
10 Walking Russian Lunges (total)
10 Partner Chin-ups
*Total time recorded
*2 person teams Partner B can’t move on until partner A has finished exercise

“The shortest answer is doing.” – Lord Herbert

The Essential Anabolics
*Post thoughts to comments

Announcements:

  • Don’t forget! Sign-up for the CrossFit Games Open has started! Click here to sign up and represent CFA. Workouts start next week!
  •  CFA will have a Happy Hour on March 1st at 7pm at Little Woodrows in South Park Meadows.  Come out to meet and mingle with friends – new and old!
  • Congratulations to all of our competitors who ran in this weekend’s Austin Marathon & Half Marathon! Way to go!

Congratulations and best wishes to the newly-wed Mr. and Mrs. Danny Gomez! 

Level 1 – AM
Jordan/Vanessa 10:05
Doug/Faraon 9:16
Eileen/Sandy 11:25
Raj/Wade/Adam 8:57
Level 2 – AM
Janice 6x75lb 1:36
Beast 5x95lb 1:13
MegO 2x75lb 2:10
Chris 6x125lb 1:04
Mikey 4x165lb 1:10
Michael 12x135lb 1:04
Ballet 8x135lb 1:07
Can2 4x200lb 1:18
Becky 5x77lb 1:52
Valyn 5x77lb 1:37
Rob 5x165lb 1:14
TowMatt 4x155lb 1:22
Charlie 3x145lb 1:15
Kirk 5x165lb 1:05
Schittone 5x125lb 1:10
Eric 3x160lb 1:06
Ray 5x135lb 1:08
Walker 5x95lb 1:20
Level 2 – 12P
Amy 5x55lb 1:50
Mer 3x75lb 1:53
Ryan 4x145lb 1:22
JJ 5x135lb 1:40
Lane 5x145lb 1:12
Dayna Team
Lance 5x135lb 1:06
Jess 4x115lb 1:24
G 5x75lb 1:31
Wood 7×137 1:12
Christina 5x60lb 1:43
Chaz 6x147lb 1:09
Level 2 – PM
Kristin 5x100lb 1:25
Chrissy 10x70lb 1:33
Crash 3x70lb 1:34
Randy 4x155lb 1:18
Greg 5x155lb 1:02
Anthony 5x115lb 1:10
Jables 8x80lb 1:23
Sherman 5x165lb 1:23
KT 6x70lb 1:39
Winner 5x75lb 1:35
Nic 7x165lb :58
ABC 3x105lb 1:19
David MOD 1:07
Kaz 3x110lb 1:09
Blake 7x205lb 1:19
Jeff 3x165lb 1:12
Veronica 3x75lb 1:41
Elena 1x70lb 1:52
Tasha 2x55lb 1:13
LG 7x75lb 1:38
Shug 1x80lb 1:39
Cat 5x105lb 1:43
Gary 5x105lb 1:11
Sanchez 7x155lb 1:10
Aaron H 1x145lb 1:00
Shemo 4x155lb
Monk 6x135lb 1:32
Helen 5×155 1:14
AG 3x200lb 1:05
Marco 7x150lb 1:26
Andy 1x135lb 1:17
Level 1 – PM
Denise/George 13:35
Peter/Paul/Adrian 14:50
Pam/Gadi 14:12
Raquel/Liz G 15:35
Cooey/Linda 16:02
Hector/Odindu 12:42
Stefan/Angela 14:03
Andrew/Alan 12:55
Mel/Matthew 13:51
Ronnie/Desiree 13:53