WOD 11/1
Level Two
WOD
A1. Bench Press x4-6×4 @ 70-75% Rest :60
A2. High Box Jump x3x4 rest :90
B. Squat x10x3 (Set 1: increase 5-10 lbs from last week, Set 2: 95%, Set 3: 90%) rest 2:00
C. DL x4x3 @ 80% Rest 2:00
D. Ab Circuit: Planks, Tic-tacs, Hollow Holds
Level One (Day 5)
Skill
Ring Dips
WOD
3 Rounds:
2:00 on / 1:00 off
10 Wall Balls
Front Plank
*With partners, alternate movements
*Record total wall balls
Look back, and smile on perils past. -Walter Scott
Two Paths
*Post thoughts to comments
Announcements:
**Please email your best push-up man photo to tristy@crossfitaustin.com as soon as possible!!**
– Congrats to Coach Blake and Carissa for each taking home a gold medal at the USAPL Lone Star Challenge! Extra congrats to Carissa for breaking the state record in the Squat and Bench Press!
– – Please send a picture of yourself to caitlyn@crossfitaustin.com or stop by her desk and “say cheese”!
We loved Pippi Longstocking and all of our “guest” appearances for yesterday’s Halloween WOD!
Level 1 – AM | |
Buck & Kelley | 154 |
Charlie & Lawrence | 142 |
Sarah & Laura | 107 |
Becky & Valyn | 150 |
Melanie & Robyn | 120 |
Level 2 – AM | |
Ballet | S |
MegO | S |
Ty | S |
Erica | S |
Elizabeth | S |
Cindy | S |
Rhea | S |
MGJ | S |
Kavi | S |
Eric | S |
Bryan | S |
Paddy | S |
Jenny | S |
Peter | S |
Level 1 – 12P | |
Megan/Jorge/Martin | 146 |
Maggie/Shane | 130 |
Anita/Meredith | 136 |
Level 2 – PM | |
G. | S |
Betsy | S |
Amy | S |
Macaroni | S |
Crash | S |
Dan | S |
Liz | S |
Jess | S |
Cody | S |
Mikey | S |
Lane | S |
Dayna | S |
Michael | S |
Christy | S |
Geno | S |
David | Sat. 13:26 |
Jon | S |
Tony | S |
Jerry | S |
Chapel | S |
Ryan | S |
Carissa | S |
Gilbert | S |
Turk | S |
LG | Fri. 4.5 |
Pinkie | S |
Fro | S |
Schittone | S |
Can2 | S |
Lance | Fri 6 |
Mad Dog | S |
Kirk | S |
Megan | S |