WOD 11/11
Performance – Week 3 of 3 Strength Phase
A. Clean x1x5 by Feel (appx 90+)
B.
2 Rounds
10 Strict Pull-ups
15 Box Jumps w/ Step Down @ 24”, 20”
20 No Push-up Burpee
25 Back Squats @ 95 lbs, 65 lbs
30 Double Unders
*Total Time recorded
C.
30 Hollow Rocks
Foundations
Skill
Jerk
A. Jerk x3x5
B. Back Squat x8x3
4 Rounds
250m Row
50m Tire Sprint (M-45#, W-25#)
8 DB Thrusters
“Life’s battles don’t always go to the stronger or faster man. But sooner or later the man who wins, is the man who thinks he can.” -Vince Lombardi
A huge thank you to all the veterans at CFA and everywhere today
| Foundations – AM | |
| Vy | 9:48 |
| Adrian | 14:16 |
| Dawn | 11:33 |
| Mel | 11:07 |
| Sid | – |
| Jenna | 10:12 |
| Vince | 9:29 |
| Performance – AM | |
| Humberto | 11:56 |
| Red | 13:52 |
| Matt | 11:09 |
| Ivan | 14:03 |
| Robert | 12:16 |
| John | 8:58 |
| Kerri | 13:45 |
| Jeff | 10:34 |
| Lee | 13:50 |
| Ruhlin | 13:45 |
| Page | 9:31 |
| Roland | 15:44 |
| Silas | 14:21 |
| Ed | 12:20 |
| Jose | 11:46 |
| Sarah | 11:36 |
| Dayna | 10:18 |
| Tom | 14:33 |
| Ray | 9:03 |
| Michele | 14:22 |
| Mercy | 13:57 |
| Gilbert | 10:50 |
| Kara | 9:55 |
| George | 11:40 |
| Performance – Noon | |
| Jared | 9:21 |
| Rebecca | 10:36 |
| Jeanette | 11:36 |
| Tanner | 11:41 |
| Gerald | 12:30 |
| Avtar | 12:25 |
| Lulu | 18:00 |
| Mer | 11:01 |
| Foundations – PM | |
| Pinky | 10:19 |
| Kai | 11:31 |
| Brian | 10:50 |
| Emmy | 10:21 |
| Cindy | 12:00 |
| Malia | 11:35 |
| Amy | 11:36 |
| Kalie | 12:33 |
| Performance – PM | |
| Gil | 9:45 |
| Julia | 14:00 |
| Chandler | 12:39 |
| Madison | 12:20 |
| Jerry | 17:34 |
| Sean | 12:52 Rx |
| Kline | 14:06 Rx |
| Coco | 13:59 Rx |
| Andy | 13:58 Rx |
| Jessica | 11:52 Rx |
| Melissa | 8:44 |
| Christopher | 12:09 Rx |
| Eric | 10:43 Rx |
| Leah | 10:37 |
| Missy | 10:56 |
| Allyson | 10:35 |
| Nicole | 10:18 |
| Denise | 11:58 |
| Patrick | 11:57 |
| Velvet | 10:55 |
| Lauren | 12:09 |