WOD 7/17
Level Two
A. 1 Set of Max HSPU (Kipping or Strict)
B. 5 Minutes on the Minute 1-3 Kip HSPU
3 Rounds
8 Dips
15 Rocket Jumps
8 Kip CTB Pull-ups
30 Double Unders
8 Hang Power Snatch (95 lbs, 65 lbs)
300 M Run
Extra Credit
Powell Raise x8/armx2
Trap 3 x8/arm x 2
Level One (Day 3)
Skill
Frankenstein Squat
Back Squat
WOD
A1. Back Squats x5x3 32X1 Rest :30
A2. Seated DB Ext. Rotation x10-12×3 Rest :60
B1. DB Press x6-8×3 Rest 1:00
B2. RDLs x4-6x 3 @ 4111 Rest 1:00
C. Ab exercise of choice x30 reps
Maintaining Weight Loss – The Recent JAMA Study
*Post thoughts to comments
“The mind always fails first, not the body. The secret is to make your mind work for you, not against you.” – Arnold Schwarzenegger
Announcements
- Congratulations to our very talented and amazing Darlene Price for her incredible performance and 7th place finish at the CrossFit Games this weekend! #dapriceisAMAZING!!!
- Our interns are offering free assessments for current members now through the end of July! Learn more here.
- Have you heard about the Athlete Open? Want to compete, judge, or volunteer? Learn more here.
- We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes! for more info.
| AM – Level 1 | |||
| Robert | S | ||
| Christian | S | ||
| Bradley | S | ||
| J-Mo | S | ||
| Alexandra | S | ||
| Kelly | S | ||
| Jessie | S | ||
| Salina | S | ||
| AM – Level 2 | HSPU | Time | Scale |
| Ivan | 16 | 17:50 | Rx |
| Doug | 16 | 12:56 | (75lb) |
| Tina | 5 | 15:38 | Rx |
| Keith | 1 | 19:03 | (65lb) |
| Shug | – | 15:47 | (45lb, J) |
| JV | – | 14:37 | (45lb, J) |
| Leah | – | 15:04 | (35lb, J) |
| MegO | – | 17:11 | (35lb, J) |
| Big Spoon | – | 16:25 | Rx |
| Irl | – | 17:05 | (35lb, J) |
| Michael | 15 | 12:56 | (S) |
| Ballet | 26 | 12:19 | (S) |
| Gwar | 2 | 17:19 | (Chin, S) |
| Sarah | – | 17:57 | (MOD) |
| Tow Matt | – | 16:27 | Rx |
| Brian | 22 | 13:01 | Rx |
| Dusty | – | 15:08 | (37lb, J) |
| Christina | – | 13:34 | (37lb, J) |
| Colleen | – | 12:23 | (45lb, J) |
| Sam | 9 | 16:21 | (65lb, Chin) |
| Bryan | 6 | 14:32 | (65lb, Chin) |
| Thurst | 5 | 15:28 | (45lb) |
| Gary | 5 | 15:28 | (65lb, Chin) |
| Laila | – | 13:17 | (45lb, J) |
| AM – Ladies’ | |||
| Jenny | – | 13:29 | (45lb, J) |
| Mer | – | 15:31 | (35lb, J) |
| Heather | – | 15:52 | (45lb, J) |
| Jen | – | 17:01 | (35lb, J) |
| 12P – Level 1 | |||
| 49er | S | ||
| Dixie | S | ||
| Marc | S | ||
| PM – Level 2 | |||
| Erin | 1 | 16:00 | (Chin) |
| Ed | 1 | 16:51 | (Chin) |
| Calvin | 10 | 14:03 | Rx |
| Emily | – | 15:36 | (MOD) |
| Dillard | 4 | 11:58 | (Chin) |
| Marissa | – | 17:20 | (65lb, J) |
| Mike | 17:58 | ||
| Cowboy | 17:06 | ||
| Pam | 17:52 | ||
| Kline | 14:19 | Rx | |
| Crash | 17:05 | ||
| Marc | 21:58 | ||
| Dayna | 12:52 | Rx | |
| Janss | 17:42 | Rx | |
| John | 10:52 | Rx | |
| Eric | 10:52 | Rx | |
| Cameron | 13:42 | Rx | |
| Jose | 15:10 | Rx | |
| Kavi | 14:23 | ||
| E-Rod | 17:19 | ||
| Sting | 14:39 | ||
| Andy | 14:21 | ||
| Rocky | 17:26 | ||
| Wade | 17:37 | ||
| Brittani | 13:06 | ||
| Sanchez | 15:29 | Rx | |
| Adrian | 17:33 | ||
| Chrissy | 16:39 | ||
| Liz G | 18:47 | ||
| Schittone | 19:11 |